Dash Diet

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Sara Terry Nutrition Diet Paper High blood pressure, hypertension, effects more than 65 million people, or 1 out of every3 people. Another 59 million people are have hypertension which is a slight increase in blood pressure which can lead to serious health problems (Nhibi.nih.gov, 2013). High blood pressure is dangerous because it can harden artery walls, make the heart pump harder and can cause the brain to hemorrhage. If not controlled, the consequences of living a life with high blood pressure can lead to heart and kidney disease, stroke and blindness. The DASH diet is often suggested to people suffering from hypertension and focuses on portion size, eating a variety of foods and getting the right amount of nutrients…show more content…
Both forms of the diet meet the recommendations from the Dietary Guidelines for Americans. The lower sodium diet is recommended for persons over the age of 51, African American, have hypertension or chronic kidney disease. The recommended servings for one on the DASH diet with a 2,000 calorie/ day intake is as follows; Grains (whole wheat) 6-8 servings/ day, Vegetables 4-5 servings/ day, Fruits 4-5 servings/ day, Dairy ( low-fat, fat-free) 2-3 servings/ day, lean meat/ poultry/ fish 6 or less servings/ day ( suggest cutting back meat portions by 1/3 or ½), nuts/ seeds/ legumes 4-5 servings/ week (small serving sizes), fats and oils 2-3 servings/ day (Mayoclinic.org, 2013). Drinking alcohol can increase blood pressure so it is recommended men only consume 2 or less drinks/ day and women 1 or less/ day (Mayoclinic.org, 2013). The DASH diet is based on a 2,000 calorie per diet and it is stated that if one was trying to lose weight while using the DASH diet they should consume 1,600/ day calorie intake to figure nutrient intake. The nutrient intake chart is as follows; Total Fat should only be 27% of calorie intake, Saturated Fat is 6% of caloric intake, protein is 18% of caloric intake, Carbohydrates would be 55% of caloric intake, Cholesterol 150 g, Sodium 2300 mg, Potassium 4700 mg, Calcium 1250 mg, Magnesium 500 mg and Fiber is 30 mg (Parker RD, 2007). The benefits of partaking in the DASH diet are substantial. Within a two week span 2 points can be dropped
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