MyHealthKit.net :: Safe, Secure Online Shopping  

Home | Health Guides | Online Store | Ordering & Paying | Delivery Info | Send to Friend | Contact Us | FAQs | Store Site Map



The DASH Plan: What is Says and Does About High Blood Pressure

Custom Search
Related Topics
Other Health Subjects
Get important info on high blood Pressure

DASH stands for "Dietary Approaches to Stop Hypertension". It is a dietary plan, developed in the US through research studies by the National Heart, Lung, and Blood Institute (NHLBI). It is targeted at lowering blood pressure through an appropriate dietary plan, including the reduction of the intake of salt. Extensive research into the effect of various food components established that diet could raise or lower the blood pressure, which is the basis of this plan, proven to reduce the blood pressure level.

You will possibly be asking if such dietary plan, developed in the US, should be feasible for you to implement. The answer would be that, while food items may vary, food content is the issue at stake and food items that contain the same dietary value are found in every environment. The idea is to apply the same principles in selecting locally available items that would be healthy for you and help your blood pressure control process. Similarly, insight can also be gained as what should be avoided or minimised in local food content.

DASH Plan High Points:

The DASH plans aims at the following:

  • Reduction in total fat, saturated fat and cholesterol. Food items that raise the level of fat are controlled.
  • Boost consumption of vegetables, fruits, and low-fat diary products.
  • Cut down on the intake of sodium (salt).
  • Cut down on overall calorie intake.
  • Increase fibre intake through whole grain foods

DASH is however detailed in its prescriptions on the content, timing and size of what to eat. Here is a sample chart from the NHLBI for a plan for 2000 calories a day:

Food Group Daily Servings
(except as noted)
Serving Sizes
Grains & grain products 7-8 1 slice bread
1 cup ready-to-eat cereal*
Half cup cooked rice, pasta, or cereal
Vegetables 4-5 1 cup raw leafy vegetable
Half cup cooked vegetable
6 ounces vegetable juice
Fruits 4-5 1 medium fruit
Quarter cup dried fruit
Half cup fresh, frozen, or canned fruit
6 ounces fruit juice
Lowfat or fat free dairy foods 2-3 8 ounces milk
1 cup yogurt
1 ounces cheese
Lean meats, poultry, and
fish
2 or less 3 ounces cooked lean meats, skinless poultry, or fish
Nuts, seeds, and dry beans 4-5 per week 1/3 cup or 11/2 ounces nuts
1 tablespoon or 1/2ounce seeds
1/2 cup cooked dry beans
Fats & oils** 2-3 1 teaspoon soft margarine
1 tablespoon lowfat mayonnaise
2 tablespoons light salad dressing
1 teaspoon vegetable oil
Sweets 5 per week 1 tablespoon sugar
1 tablespoon jelly or jam
1/2 ounce jelly beans
8 ounces lemonade
* Serving sizes vary between one-half cup -1 one-quarter cups. Check the product's nutrition label.
** Fat content changes serving counts for fats and oils: For example, 1 tablespoon of regular salad dressing equals 1 serving; 1 tablespoon of a lowfat dressing equals one-half serving; 1 tablespoon of a fat free dressing equals 0 servings.
      Source: NHLBI

What has been established is that your diet can affect, not just your overall health, but your blood pressure. There is much to borrow from DASH in structuring your eating habit, especially if you are aiming at high blood pressure control. To read more on DASH, check this resource from the web site of NHLBI


© Copyright 2008 MyHealthKit.net

Find a Product
BLOOD PRESSURE MONITORS
BLOOD GLUCOSE MONITORS FOR DIABETICS
LANCING DEVICES AND STRIPS FOR DIABETICS
HEART MONITORING DEVICES
BODY FAT MONITOR
NEBULIZERS FOR ASTHMATICS
DIGITAL THERMOMETERS
PEDOMETERS/STEP COUNTERS FOR WALKERS
TENS MASSAGERS
ERGONOMIC COMFORT SEATING CHAIRS
CHOLESTEROL MONITORS
EXERCISE TRADEMILLS, BIKES AND OTHER TOOLS
NUTRITION
GROOMING FOR HAIR AND BODY
FIRST AID KITS
HOUSE CARE & SAFETY GADGETS
BABIES, KIDS - COMFORT AND
PLAY TOOLS
EXTERNAL DRIVES
MORE HARDWARE
Safe, Secure Online Shopping!
Online and Offline Payment Options Easy Steps to Smooth Use of the Store
Free Health Articles
Select a topic to access it. Its all FREE!

Diabetic and Worried?
Control your blood sugar level to boost your health. Best testing kits to check your blood sugar. Here»
www.myhealthkit.net

Want to Invest in stocks?
The rules just changed. Change Your Game, too. Learn how to succeed in the new market..
www.smartproinvesting.com

Asthmatic Crisis Relief?
Use a nebulizer for quick dispensation of medication in easily absorbed aerosol form. Fast relief, here..
www.myhealthkit.net

Easy On-the-fly Binding
Do-it-Yourself Kit for binding reports, proposals, contract bids, legal documents, presentations, manuals. No machine required. Great finish!
www.myhealthkit.net

Full-featured E-Commerce Website
Complete with shopping cart, payment system and online marketing tools. Get one!
www.martoptions.com

Back Up Your Data With Ease
Heavy capacity external hard drives. 250GB, 320GB, up to 1 terabyte. Classy and portable.
www.myhealthkit.net

Seating Comfort?
Prevent back pains and body aches. For long- and hard-working Executives & Busness owners. Surveillance Units, IT centers, Control rooms, Exchanges.
www.myhealthkit.net

BusinessCards Portable Scanner
Make your cards a usable, truly valuable asset. Turn them into soft copy. Capture the info into a searchable database.
www.myhealthkit.net

Huggies... Best for Your Baby
Diapers, wipes, training pants and more. Choose the package that suits your need.
www.myhealthkit.net




Choose the BP monitor that suits you

Home | Health Guides | Online Store | Ordering | How to Pay | Delivery Info | Send to Friend | Contact Us | FAQs | Privacy | Disclaimer

Copyright © 2008 MyHealthKit.net. All Rights Reserved.
MyHealthKit.net is a web sales service of Richtone Technology Limited | Registered in Nigeria [RC 487909]
Richtone Technology Limited
No 186 Ikorodu Road, Beside First Bank, Palmgroove, Lagos, Nigeria.
Phone: +234 702 638 7777, +234 805 550 2229
email: info@myhealthkit.net
Related Web site: http://www.smartproinvesting.com