DASH Diet FAQAlready know about the DASH diet, but still have questions? Learn more, here. If you want to learn about the DASH diet, please look at What Is the DASH Diet?

Using my food processor, roasted nut butter takes about 13 minutes to make, and raw nut butter takes slightly longer, 15 minutes maybe? You can add anything you want. Tabtight professional, free when you need it, VPN service. Dash to a healthier you! Voted by health experts as the best overall diet three years in a row, the DASH Diet – originally developed to fight high blood pressure.

The Recent Evolutionary Introduction of Milk and Dairy. One of the rewarding benefits of having written a diet book that has become internationally known is the.

WebMD explains what the DASH diet is and how it can help people with high blood pressure.

I can't or am . Can I still follow the DASH diet? Many people who are lactose- intolerant can tolerate yogurt, most cheeses, and heated milk products. Many can tolerate nonfat milk, although I have no idea why, since it still contains lactose. And some people with milk protein allergies or intolerances can tolerate yogurt or cheese. Milk substitutes such as soy, or rice milk/yogurt/cheeses can also be used, just make sure these substitutes have the same amount of calcium and vitamin D as the original foods.

Goat milk can be another option for people with sensitivities to cow milk protein. So yogurt may be tolerated by many people who have problems with milk protein or lactose. Some people have found that adding yogurt to their diet for a month or so, repopulates their gut with healthy bacteria, and allows them to tolerate milk again. Regarding yogurts, regular yogurt, nonfat, is what is recommended for the DASH diet. Strained yogurts, including Greek and Icelandic, have had much of the key nutrients diminished, including potassium, calcium, and whey protein. The DASH diet depends on these nutrients.

Greek yogurt is fine as a treat or as an additive to other foods. But when you want yogurt, choose regular nonfat yogurts. Many of these are sold under product names that have .

Choose yogurts with less than 1. You can make your own light yogurt, minus the artificial sweeteners, with nonfat regular (not Greek) yogurt, to which you can add 1 - 2 teaspoons of jam or jelly or a little vanilla per your own taste preference. Many people with lactose- intolerance or milk sensitivity will tolerate most cheese.

Heated milk - People with sensitivities to milk proteins may find that they tolerate heated milk, such as in hot chocolate or tomato soup, since the milk protein is denatured. Other cultured milk products may be tolerated by people with lactose or milk protein sensitivities. I have or gluten intolerance and can't include foods with gluten.

How do I follow the DASH diet? You may substitute any non- gluten containing grains for wheat- based foods in the DASH diet. Because we encourage mostly unprocessed foods, it is easy to avoid hidden sources of gluten. Is the DASH diet and ?

Yes, the DASH diet is high fiber, and low to moderate in fats, which are predominately heart healthy fats. Very low fat diets are associated with increased hunger, which is counterproductive when trying to get and stay on track with healthy eating.

Is there a or vegan version of the DASH diet? Beans, seeds, nuts are all important parts of the DASH diet.

Substitutions of meat/fish/poultry can be made using any acceptable protein- rich non- animal products. The DASH diet itself is a compromise, designed to provide the blood pressure- reducing benefits of healthy vegetarian and vegan diets in an eating plan designed to be acceptable to a broad range of people. And our new book, The DASH Diet Younger You (pub date December 3. DASH diet, complete with lots of bean dishes, 1. I don't in the meal plans in the book. Can I substitute?

You can make substitutions for any of the foods in the plan. You just want to be sure that you choose foods that are comparable in nutrients. The book has lists of potassium- , magnesium- , and calcium- rich foods that you can substitute.

I choose to eat foods without . How can I work around menus in the earlier books that have foods with artificial sweeteners? In the newest book, The DASH Diet Younger You, all foods are additive- free with no artificial sweeteners. It encourages organic foods if they fit into your budget. This book supports vegetarian DASH plans, and for those who choose to eat animal products, encourages humanely- raised products.

See above under the Yogurt section for ideas on how to make light yogurt without artificial sweeteners. To skip the artificially sweetened Jell- o. That will be refreshing and mildly sweet, to help finish off your meals. Is better than regular salt for sodium reduction? Many types of sea salt have slightly less sodium than regular salt, however, they still can contribute to high levels of sodium in the diet. And often, sea salt grains are smaller in size and have more weight (and sodium) per teaspoon.

It is very helpful to learn new ways of seasoning foods, rather than trying to stick with adding salt to provide flavor. Get Ultimate Bluetooth Mobile Phone Spy 2010 Camaro. In The Everyday DASH Diet Cookbook, as well as all the recipes in our books, we support cooking with little or no added- salt. Can I use containing salt- replacements?

Please check with your doctor, before using potassium chloride salt- substitutes. Some types of blood pressure medication will cause you to retain potassium, so check first. Can I use potassium, calcium, and magnesium to get the same advantage as with the DASH diet? Many studies have been done, to see if adding supplements could lower blood pressure as well as a healthy diet. Most studies showed no effect. So it is in your best interest to follow the DASH diet. And those supplements would have no effect on cholesterol and other heart disease risk factors.

The DASH Diet Action Planis the user- friendly guide to the DASH diet. And the more targeted weight loss version based on updated DASH diet research along with current weight loss research, The DASH Diet Weight Loss Solution.

It is good for heart health, and especially targets people who carry their excess weight around their middle, people with metabolic syndrome, high triglycerides, diabetes, prediabetes, and/or hypertension, who are postmenopausal, or who have PCOS. The DASH Diet Younger You supports vegetarians and meat- eaters alike with meal plans, recipes, and supports people who prefer to avoid artificial additives. It is pumped up on plants to maximize the ability of the DASH diet to turn back the clock on the aging caused by poor eating habits as well as chronic diseases. All of these books are supported by The Everyday DASH Diet Cookbook, which makes it so easy to make delicious DASH- friendly meals. Learn more about the DASH diet and the book below. Learn more about the book, or view the table of contents.

Learn more about the DASH diet. Learn how the DASH diet promotes weight loss. Read about DASH diet in the News. Read about new DASH diet research.

Learn more about book author Marla Heller, MS, RD.

DASH diet: Healthy eating to lower your blood pressure. DASH diet: Healthy eating to lower your blood pressure. The DASH diet emphasizes portion size, eating a variety of foods and getting the right amount of nutrients. Discover how DASH can improve your health and lower your blood pressure.

By Mayo Clinic Staff. DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is a lifelong approach to healthy eating that's designed to help treat or prevent high blood pressure (hypertension). The DASH diet encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium and magnesium. By following the DASH diet, you may be able to reduce your blood pressure by a few points in just two weeks. Over time, your systolic blood pressure could drop by eight to 1. Because the DASH diet is a healthy way of eating, it offers health benefits besides just lowering blood pressure.

The DASH diet is also in line with dietary recommendations to prevent osteoporosis, cancer, heart disease, stroke and diabetes. DASH diet: Sodium levels.

The DASH diet emphasizes vegetables, fruits and low- fat dairy foods — and moderate amounts of whole grains, fish, poultry and nuts. In addition to the standard DASH diet, there is also a lower sodium version of the diet. You can choose the version of the diet that meets your health needs: Standard DASH diet. You can consume up to 2,3. Lower sodium DASH diet. You can consume up to 1,5.

Both versions of the DASH diet aim to reduce the amount of sodium in your diet compared with what you might get in a typical American diet, which can amount to a whopping 3,4. The standard DASH diet meets the recommendation from the Dietary Guidelines for Americans to keep daily sodium intake to less than 2,3. The American Heart Association recommends 1,5.

If you aren't sure what sodium level is right for you, talk to your doctor. DASH diet: What to eat. Both versions of the DASH diet include lots of whole grains, fruits, vegetables and low- fat dairy products. The DASH diet also includes some fish, poultry and legumes, and encourages a small amount of nuts and seeds a few times a week. You can eat red meat, sweets and fats in small amounts. The DASH diet is low in saturated fat, cholesterol and total fat. Here's a look at the recommended servings from each food group for the 2,0.

DASH diet. Grains: 6 to 8 servings a day. Grains include bread, cereal, rice and pasta. Examples of one serving of grains include 1 slice whole- wheat bread, 1 ounce dry cereal, or 1/2 cup cooked cereal, rice or pasta.

Focus on whole grains because they have more fiber and nutrients than do refined grains. For instance, use brown rice instead of white rice, whole- wheat pasta instead of regular pasta and whole- grain bread instead of white bread. Look for products labeled . Keep them this way by avoiding butter, cream and cheese sauces. Vegetables: 4 to 5 servings a day. Tomatoes, carrots, broccoli, sweet potatoes, greens and other vegetables are full of fiber, vitamins, and such minerals as potassium and magnesium.

Examples of one serving include 1 cup raw leafy green vegetables or 1/2 cup cut- up raw or cooked vegetables. Don't think of vegetables only as side dishes — a hearty blend of vegetables served over brown rice or whole- wheat noodles can serve as the main dish for a meal. Fresh and frozen vegetables are both good choices. When buying frozen and canned vegetables, choose those labeled as low sodium or without added salt. To increase the number of servings you fit in daily, be creative. Adobe Flash Access Drm Crack on this page. In a stir- fry, for instance, cut the amount of meat in half and double up on the vegetables. Fruits: 4 to 5 servings a day.

Many fruits need little preparation to become a healthy part of a meal or snack. Like vegetables, they're packed with fiber, potassium and magnesium and are typically low in fat — coconuts are an exception. Examples of one serving include one medium fruit, 1/2 cup fresh, frozen or canned fruit, or 4 ounces of juice.

Have a piece of fruit with meals and one as a snack, then round out your day with a dessert of fresh fruits topped with a dollop of low- fat yogurt. Leave on edible peels whenever possible. The peels of apples, pears and most fruits with pits add interesting texture to recipes and contain healthy nutrients and fiber. Remember that citrus fruits and juices, such as grapefruit, can interact with certain medications, so check with your doctor or pharmacist to see if they're OK for you. If you choose canned fruit or juice, make sure no sugar is added. Dairy: 2 to 3 servings a day.

Milk, yogurt, cheese and other dairy products are major sources of calcium, vitamin D and protein. But the key is to make sure that you choose dairy products that are low fat or fat- free because otherwise they can be a major source of fat — and most of it is saturated. Examples of one serving include 1 cup skim or 1 percent milk, 1 cup low fat yogurt, or 1 1/2 ounces part- skim cheese.

Low- fat or fat- free frozen yogurt can help you boost the amount of dairy products you eat while offering a sweet treat. Add fruit for a healthy twist. If you have trouble digesting dairy products, choose lactose- free products or consider taking an over- the- counter product that contains the enzyme lactase, which can reduce or prevent the symptoms of lactose intolerance. Go easy on regular and even fat- free cheeses because they are typically high in sodium. Lean meat, poultry and fish: 6 servings or fewer a day.

Meat can be a rich source of protein, B vitamins, iron and zinc. Choose lean varieties and aim for no more than 6 ounces a day. Cutting back on your meat portion will allow room for more vegetables. Trim away skin and fat from poultry and meat and then bake, broil, grill or roast instead of frying in fat.

Eat heart- healthy fish, such as salmon, herring and tuna. These types of fish are high in omega- 3 fatty acids, which can help lower your total cholesterol. Nuts, seeds and legumes: 4 to 5 servings a week. Almonds, sunflower seeds, kidney beans, peas, lentils and other foods in this family are good sources of magnesium, potassium and protein.

They're also full of fiber and phytochemicals, which are plant compounds that may protect against some cancers and cardiovascular disease. Serving sizes are small and are intended to be consumed only a few times a week because these foods are high in calories. Examples of one serving include 1/3 cup nuts, 2 tablespoons seeds, or 1/2 cup cooked beans or peas. They're high in calories, however, so eat them in moderation. Try adding them to stir- fries, salads or cereals.

Soybean- based products, such as tofu and tempeh, can be a good alternative to meat because they contain all of the amino acids your body needs to make a complete protein, just like meat. Fats and oils: 2 to 3 servings a day.

Fat helps your body absorb essential vitamins and helps your body's immune system. But too much fat increases your risk of heart disease, diabetes and obesity. The DASH diet strives for a healthy balance by limiting total fat to less than 3. Examples of one serving include 1 teaspoon soft margarine, 1 tablespoon mayonnaise or 2 tablespoons salad dressing. Saturated fat and trans fat are the main dietary culprits in increasing your risk of coronary artery disease. DASH helps keep your daily saturated fat to less than 6 percent of your total calories by limiting use of meat, butter, cheese, whole milk, cream and eggs in your diet, along with foods made from lard, solid shortenings, and palm and coconut oils. Avoid trans fat, commonly found in such processed foods as crackers, baked goods and fried items.

Read food labels on margarine and salad dressing so that you can choose those that are lowest in saturated fat and free of trans fat. Sweets: 5 servings or fewer a week. You don't have to banish sweets entirely while following the DASH diet — just go easy on them.