The DASH diet emphasizes foods that are lower in sodium as well as foods that are rich in potassium, magnesium and calcium — nutrients that help lower blood pressure. The DASH diet features menus with plenty of vegetables, fruits and low-fat dairy products, as well as whole grains, fish, poultry and nuts. It offers limited portions of red meats, sweets and sugary beverages. To help you get started, here are three days of menus that conform to the DASH plan. Use these menus as a basis for your own healthy meal planning. Remember that on some days, you may eat a few more or a few less servings than recommended for a particular food group. That’s generally OK, as long as the average of several days or a week is close to the recommendations. The exception is sodium. Try to stay within the daily limit for sodium as much as possible.
Normal blood pressure is 90 to mmHg for systolic and 60 to 80 mmHg for diastolic blood pressure. Despite the DASH diet having been proven to be very effective, you need to have a consultation with your doctor before making changes with your medicinal regimen. In fact, the eating plan is popular among dietitians, doctors, and other health professionals in the United States. Definitely do not choose chicken tenders, patties, crispy chicken, or nuggets.
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