Scribd Logo
Upload

Welcome to Scribd!

  • 34 views

    Heart Healthy Eating Dash Style Final 1 0

    Uploaded by

    Are Pee Etc
    The document provides tips for heart-healthy eating using the Dietary Approaches to Stop Hypertension (DASH) pattern. It recommends eating a variety of vegetables, fruits, whole grains, low-fat dairy, lean proteins, nuts and seeds, and healthy fats while limiting sodium, added sugars, saturated fat, and cholesterol. The DASH pattern emphasizes getting fiber, calcium, potassium, and magnesium while limiting sodium to 1,500-2,300 mg per day. Specific serving sizes are provided for various food groups to create a heart-healthy meal plan.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Heart Healthy Eating Dash Style Final 1 0

    Uploaded by

    Are Pee Etc
    34 views1 page
    The document provides tips for heart-healthy eating using the Dietary Approaches to Stop Hypertension (DASH) pattern. It recommends eating a variety of vegetables, fruits, whole grains, low-fat dairy, lean proteins, nuts and seeds, and healthy fats while limiting sodium, added sugars, saturated fat, and cholesterol. The DASH pattern emphasizes getting fiber, calcium, potassium, and magnesium while limiting sodium to 1,500-2,300 mg per day. Specific serving sizes are provided for various food groups to create a heart-healthy meal plan.

    Original Description:

    health heart

    Original Title

    heart_healthy_eating_dash_style_final_1_0

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    The document provides tips for heart-healthy eating using the Dietary Approaches to Stop Hypertension (DASH) pattern. It recommends eating a variety of vegetables, fruits, whole grains, low-fat dairy, lean proteins, nuts and seeds, and healthy fats while limiting sodium, added sugars, saturated fat, and cholesterol. The DASH pattern emphasizes getting fiber, calcium, potassium, and magnesium while limiting sodium to 1,500-2,300 mg per day. Specific serving sizes are provided for various food groups to create a heart-healthy meal plan.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    34 views1 page

    Heart Healthy Eating Dash Style Final 1 0

    Uploaded by

    Are Pee Etc
    The document provides tips for heart-healthy eating using the Dietary Approaches to Stop Hypertension (DASH) pattern. It recommends eating a variety of vegetables, fruits, whole grains, low-fat dairy, lean proteins, nuts and seeds, and healthy fats while limiting sodium, added sugars, saturated fat, and cholesterol. The DASH pattern emphasizes getting fiber, calcium, potassium, and magnesium while limiting sodium to 1,500-2,300 mg per day. Specific serving sizes are provided for various food groups to create a heart-healthy meal plan.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    Heart-Healthy Eating DASH Style

    Advice from the National Lipid Association Clinician’s Lifestyle Modification Toolbox

    Why Follow a Heart-Healthy Eating Pattern?


    A heart-healthy eating pattern can help you reduce your cholesterol and triglycerides. It includes eating a variety
    of vegetables, fruits, and whole grains; low-fat (1%) or fat-free dairy products; lean protein foods; fatty fish at
    least twice a week; vegetable oils and other foods rich in healthy fats; and less sweets, sugar-sweetened
    beverages, and fatty red meats. One heart-healthy eating pattern is the Dietary Approaches to Stop Hypertension
    (DASH). This eating pattern is:
     High in fiber  Low in added sugars
     High in calcium, potassium, and magnesium  Limiting sodium to 1,500 mg – 2,300 mg each day
     Low in saturated fat and trans fat

    Tips for Heart-Healthy Eating Using the DASH Pattern*

    Eat up to 6 servings of grains a day; Eat 3-4 cups of colorful vegetables a day like raw or
    choose at least 3 servings of fiber-rich cooked vegetables; leafy salad greens served with an oil
    whole grains like 1 slice whole grain and vinegar dressing; or low-sodium vegetable juice.
    bread, 1 c. whole grain ready-to-eat Eat up to 2 cups of fruits a
    cereal, ½ c. cooked brown rice, day like fresh fruit, or
    quinoa, or whole grain pasta. frozen or canned fruit
    Choose 2 – 3 servings a day without added sugar. Limit
    of low-fat or fat-free dairy 100% juice to ½ cup a day
    foods like skim or 1% milk, and avoid sugary drinks.
    yogurt, and reduced-fat Choose up to 6 oz. of lean
    cheeses, or dairy animal protein foods a day
    alternatives like fortified like skinless poultry,
    soy or rice milk. lean cuts of red meat
    Use healthy fats like like “round” and “loin,”
    vegetable oils (canola, corn, and oily fish twice a week.
    olive, safflower, soybean or
    sunflower) in place of coconut Eat at least 1 cup of plant-based
    oil. Use avocado, nut butters protein foods each week like soy
    (almond, peanut), and soft (tofu, edamame) or legumes (kidney,
    margarines in place of butter. pinto, black beans, and lentils) in place
    Eat 1 oz. of unsalted nuts or of lean animal protein.
    seeds 3 – 4 times each week as
    snacks or with meals. Limit your cholesterol intake to <200 mg per day.
    Limit egg yolks to 2 – 4 a week; avoid organ meats
    Avoid foods with trans fat. Don’t buy foods with the like liver and gizzards, fatty red meats, butter, and
    words “partially hydrogenated oil” on the ingredient list. full-fat dairy products.
    Limit sodium (salt) to 1,500 – 2,300 mg a day. Prepare foods by baking, grilling, broiling,
    Flavor your food with herbs, spices, citrus juices, and vinegars stir-frying, boiling, steaming, or poaching.
    instead of salt. Read the food label and choose lower sodium foods.
    *The number of servings listed are based on 1,600 calories. You many need more or less calories each day.
    A registered dietitian nutritionist (RDN) can help you make a heart-healthy meal plan that works best for your
    lifestyle and support you in your nutrition journey. Talk with a RDN for the answers to your nutrition questions.
    This information is provided as part of the Clinician’s Lifestyle Modification Toolbox courtesy of the National Lipid Association.

    You might also like