Hypertension DASH Diet Food Meal Plans
28-Day High blood pressure diet menus - DASH Meal Plan Calories:
1200, 1600, 1800, 2000, 2200, 2600, 2800, 3000
Complete with: PCF RATIO, HEALTHY RECIPES and PORTION SIZES.
Hypertension Foods - DASH Diet Meal Plans
4 Weeks: 3 Meals + 3 Snacks = 168 Meals
You will receive your meal plan via Email in
ONE BUSINESS DAY
U.S. News and World Report 'Best Diets'
"The government-developed Dash Diet won big in the U.S News and World Report 'Best Diets' rankings..." -- reported by Good Morning America June 7, 2011
Hypertension Food DASH* Plans - 4 Weeks This Hypertension Foods Meal Plan Collection offers food menu plans at eight calorie levels, ranging from 1200 to 3000 calories.
The NutriBase Hypertension dietary meal plan Collection presented here is also known as the DASH Diet. It puts the findings of both DASH studies into healthy eating plans at eight different calorie levels. The goal, of course is to help you alter your eating habits to lower your blood pressure to a healthier level.
[*DASH - Dietary Approaches to Stop Hypertension]
- Department of Health and Human Services
- National Institutes of Health
- National Heart, Lung, and Blood Institute
High blood pressure - hypertension - affects about one out of every four adult Americans. This condition can be defined as having a systolic blood pressure of 140 mmHg or higher and/or a diastolic blood pressure of 90 mmHg or higher. Research indicates that high blood pressure can be controlled by maintaining a desirable body weight, engaging in physical activity, following a healthy diet, restricting your salt and sodium intake, and by taking medications as prescribed by your doctor.
This Meal Plan collection is based on the results of the two studies… the DASH Study and the DASH-Sodium Study. The DASH-Sodium study found that reducing dietary sodium intake lowers high blood pressure. The DASH study found that blood pressures were affected by dietary plans that are low in saturated fat, cholesterol, sodium, and total fat, and rich in fruits and vegetables and low fat dairy foods. This type of Meal Plan also includes whole grains, fish, poultry, and nuts. It is rich in magnesium, calcium, protein and fiber.
This Meal Plan collection contains approximately 1500-2400 mg sodium each day (the two levels of two of the three Meal Plans from the DASH-Sodium study). These Meal Plans also provide 55% to 60% of their calories in the form of carbohydrates, 15% to 20% of calories from protein, and less than 30% of total calories from fat.
As with any significant dietary change, it is very important to discuss this Meal Plan with your physician or RD prior to making any drastic changes to your diet.
These Meal Plans were developed for you by Maria Vianna, NutriBase Advisory Board.
Recipes: We include recipes with your meal plan.
Shopping List: If you desire a Shopping List with your meal plan, check the "Shopping List" box on your order form.
Please note: Meal plans (i.e., downloads) are not Refundable so choose wisely. Order your meal plan level below.
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Maria Biasucci-Vianna MS, Food, Nutrition, and Dietetics from New York University (after completing the AP4 program at Mount Sinai Medical Center). Maria is a Registered Dietitian and a Certified Dietitian-Nutritionist. She began her career by facilitating the outpatient nutrition department at Sloan-Kettering Cancer Center. She's lectured for the National Kidney Cancer Foundation, the American Cancer Society, and Cancer Care. You can see Maria's Webcast "All You Want to Know About Nutrition" at www.cancereducation.com. Maria has authored articles for "Men's Fitness Magazine" and has been featured on New York's WBAI Lifestyles radio show. Maria has worked as Quality Assurance Director and as a Chief Clinical Dietitian. Ms. Vianna currently runs a private practice where she counsels clients and serves on the NutriBase Advisory Board.
More about the DASH Diet
In 1997, the National Heart, Lung, and Blood Institute of the National Institutes of Health released an eating plan that was found in clinical studies to lower systolic blood pressure by 5.5 points and diastolic pressure by 3. According to researchers, blood pressure reductions were seen within two weeks of starting the meal plan and maintained for the rest of the eight weeks of study by men, women, whites, and minorities alike. This meal plan, called Dietary Approaches to Stop Hypertension, or DASH for short, calls for a food intake similar to that recommended in the federal government's "Dietary Guidelines for Americans."
-Paula Kurtzweil, FDA Consumer, July, 1999
People with hypertension (high blood pressure) or prehypertension may be told by their physicians to adopt the DASH diet. The DASH diet eating plan has been proven to lower blood pressure in studies sponsored by the National Institutes of Health (Dietary Approaches to Stop Hypertension). The DASH diet involves eating more fruits and vegetables, and low-fat or non-fat dairy.
In addition to being recommended by your physician, DASH is also recommended by:
- The National Heart, Lung, and Blood Institute
(one of the National Institutes of Health, of the US Department of Health and Human Services)
- The American Heart Association
- The 2005 Dietary Guidelines for Americans
- US guidelines for treatment of high blood pressure
- and, the DASH diet formed the basis for the new USDA MyPyramid
The DASH eating plan has been proven to lower blood pressure in just 14 days. Best response came in people whose blood pressure was only moderately high, including those with prehypertension. For people with more severe hypertension, who may not be able to eliminate medication, the DASH diet can help improve response to medication, and lower blood pressure. The DASH diet lowers cholesterol, and with weight loss and exercise can reduce insulin resistance.
-courtesy of dashdiet.org
Read more about Dietary Approaches to Stop Hypertension (DASH) from the National Heart Lung and Blood Institute.
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You should consult with your healthcare provider prior
to beginning any fitness or dietary program.