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health tips DASH-to beat Heart Disease, Cancer, Diabetes and Osteoporosis Proven to lower blood pressure, the Dietary Approaches to Stop Hypertension (DASH) diet is healthy and flexible, including foods that are easy to find and reasonably priced. Most importantly, however, the DASH diet is consistent with recommendations for the prevention of heart disease, cancer, diabetes and osteoporosis. In the initial study, the DASH diet lowered blood pressure by 11.4 over 5.5 points in subjects with hypertension--similar to the reduction normally obtained with effective medication therapy. Only 27 percent of calories in the diet came from fat, compared to 37 percent in the typical American diet. − The diet calls for four to five servings of fruits and four to five servings of vegetables, which is twice the amount recommended by the Food Pyramid. Fruits and vegetables provide high levels of potassium, magnesium and fiber along with lower levels of cholesterol and saturated fat than the typical American diet. Antioxidants in fruits are known to guard against atherosclerosis and heart disease. − Seven to eight servings of grains and grain products are recommended since they are rich in carbohydrates, which provide rapid energy for exercise. Also, in whole grains fiber, vitamins and minerals are readily available. − Calcium and protein, also know to lower blood pressure, are obtained largely through the two to three servings of low-fat dairy products. www.oumedicine.com − The dieters are limited to two servings or less of lean meat, chicken or fish, which are packed with protein and magnesium. − The diet also limits participants to two to three servings of added oils, fats and dressings. Some oils, like olive oil, are low in saturated fat and high in monounsaturated fat, which is beneficial to LDL and HDL cholesterol levels. − In addition, DASH requires four to five servings per week of nuts, seeds, lentils or beans, which add more magnesium, potassium, protein and fiber to the diet. ? 4-5 Servings of fruit ? 4-5 Servings of vegetables ? 7-8 Servings of grain products ? 2-3 Servings of low-fat dairy products ? 2 Servings or less of lean meat, chicken or fish ? 4-5 Weekly servings of nuts, lentils, seeds or beans