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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.
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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.
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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.
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Calcium and protein, also know to lower blood
pressure, are obtained largely through the two to
three servings of low-fat dairy products.
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The dieters are limited to two servings or less of
lean meat, chicken or fish, which are packed with
protein and magnesium.
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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.
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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.
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4-5 Servings of fruit
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4-5 Servings of vegetables
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7-8 Servings of grain products
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2-3 Servings of low-fat dairy products
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2 Servings or less of lean meat, chicken or fish
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4-5 Weekly servings of nuts, lentils, seeds or
beans