This eating program is often recommended by healthcare providers to help patients manage or prevent high blood pressure. But this lifelong eating style can provide other health benefits as well. You may be able to lower your cholesterol levels or your risk for heart disease, type 2 diabetes, and certain types of cancer by eating according to DASH. On this diet, you will increase your intake of fruits, vegetables, and whole grains. You’ll reduce your intake of fat, added sugars, and sodium. By making small dietary changes at a steady pace, you should be able to create a satisfying meal plan that you can stick to for life. Instead, you build a daily meal plan around servings of different food groups. But the number of servings allowed in each food group are determined by a recommended calorie target. These estimates are based on age, gender, and activity level. Activity level categories are defined as follows. Once you’ve determined your activity level, you can use the chart below to determine your calorie needs on the plan.
The heart-healthy DASH diet has been proven to reduce high blood pressure hypertension. Hypertension is one of the primary risk factors for heart disease. The DASH diet is an excellent dietary pattern for overall good health.
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