![]() A “drink” is considered to be 12 ounces of beer, 5 ounces of wine or 1½ ounces hard liquor. In terms of alcohol, the recommendation is no more than two drinks per day for men and no more than one drink per day for women. A serving is 1 tablespoon of sugar or jam or 1 cup of a sweetened beverage. Sweets and added sugars are downplayed and limited to 5 or fewer servings per week. 4–5 weekly servings of nuts, seed and legumes: One serving is 1/3 cup nuts, 2 tablespoons nut butter, 2 tablespoons of seeds, ½ cup legumes. ![]() Up to 6 daily servings of protein: One serving is 1 ounce of meat, poultry or seafood or 1 egg.2–3 daily servings of fat: One serving is 1 teaspoon of vegetable oil, 1 tablespoon of mayonnaise, 2 tablespoons salad dressing.2–3 daily servings of low-fat dairy: One serving is 1 cup milk or yogurt or 1½ ounces of cheese.6–8 daily servings of whole grains: One serving is 1 slice of bread, 1 ounce dry cereal or ½ cup cooked cereal, rice or pasta.4–5 daily servings of fruit: One serving is ½ cup fresh, frozen or canned, or one medium-sized whole fruit.4–5 daily servings of vegetables: One serving is ½ cup cooked or raw, or 1 cup raw leafy greens.Fat-free or lower-fat dairy foods, including milk, yogurt and cheeseįor someone on a 2,000-calorie per day eating plan, servings sizes are as follows:.Protein foods such as lean meat, poultry, seafood, eggs, nuts, seeds and soy products.Grains (at least half of which should be whole grains).Vegetables, and a variety of them: dark green, red, orange, yellow.High blood pressure can raise the risk of heart disease, stroke, dementia, kidney disease, eye damage and sexual dysfunction. The blood pressure goal for most people with diabetes is no higher than 130/80 mmHg it may be lower for some people, such as those who also have kidney disease (and for this reason, be sure to check with your healthcare provider as to your own blood pressure goal). This is true of people who have type 1, type 2 or gestational diabetes. This is important for people who have diabetes to be aware of the American Diabetes Association reports that 2 out of 3 people with diabetes have high blood pressure or take medication to control blood pressure (for comparison, 1 out of 3 Americans has high blood pressure). The DASH eating pattern originated from an interest in how dietary intervention affects blood pressure, and it’s been proven to help lower blood pressure, even without lowering sodium intake. This NIH study became a landmark study and the DASH diet was born! Health benefits of the DASH diet And everyone on this diet lowered their blood pressure, whether they had normal or high blood pressure. In fact, the reduction of blood pressure on this diet was comparable to that of people taking medication for stage 1 hypertension, which is a blood pressure of 130 to 139 over 80 to 89 mmHg. All of the diets contained about 3,000 mg of sodium. It was also lower in fat, saturated fat and cholesterol than the other two diets. The diet that lowered blood pressure the most was the one that included fruits, vegetables, nuts and low-fat dairy foods. The DASH study involved 456 people who were assigned to one of three diets to see the effect on blood pressure. ![]() The DASH (Dietary Approaches to Stop Hypertension) diet originated back in the early 1990s when the National Institutes of Health (NIH) funded research to study the effect of dietary interventions for treating hypertension, or high blood pressure, without the use of medication.
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