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What is the DASH Diet?

DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is designed to support your heart, and it emphasizes the foods you’ve probably always been told to eat to support the cardiovascular system as a whole.

Quick Quiz:

Choose the best answer. The answers are at the end of the article.

1. Why should I consider following the DASH Diet?

a. The DASH diet is low in sugars and grains, which helps you lose weight.
b. The DASH diet helps lower blood pressure and cholesterol levels.
c. The DASH diet focuses on long-term bone health.
d. The DASH diet helps fight hunger by encouraging you to eat more oils.


2. What foods should I limit on the DASH Diet?

a. Saturated fats, animal fats, salt
b. Leafy vegetables, frozen fruit, yogurt
c. Onions, burgers, legumes
d. Tea, coffee, caffeine

DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is designed to support your heart, and it emphasizes the foods you’ve probably always been told to eat to support the cardiovascular system as a whole. Along with emphasizing fruits and vegetables, it encourages including more whole grains in the diet.

The DASH diet recommends the following daily servings (except where noted for weekly servings):

  • 6 to 8 servings of grains (especially whole grains)
  • 4 to 5 servings of vegetables
  • 4 to 5 servings of fruit
  • 2 to 3 servings of fat-free milk
  • 6 servings or less of lean meats
  • 4 to 5 servings of nuts, seeds and legumes per week
  • 2 to 3 servings of fats and oils
  • 5 or fewer servings of sweets per week

See www.nhlbi.nih.gov/health-topics/dash-eating-plan for more information.

The diet limits sodium and recommends a reduced intake of trans, saturated and hydrogenated fats, and fatty meats. Use spices and herbs instead of salt to flavor food.

 

Answers: 1. b; 2. a.

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