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29 de dic. de 2021 · The DASH eating plan requires no special foods and instead provides daily and weekly nutritional goals. This plan recommends: Eating vegetables, fruits, and whole grains. Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils.
El plan de alimentación DASH es un método para tener un corazón saludable. Se ha comprobado científicamente que baja la presión arterial y tiene otros beneficios para la salud. Para aprender más, visite . https://www.nhlbi.nih. gov/health-topics/dash-eating-plan (en inglés). 1. planificador de peso corporal \(niddk.nih.gov/bwp, en inglés\)
Cómo seguir la dieta DASH: Coma más frutas y verduras Las frutas y verduras proporcionan muchas vitaminas y minerales y son ricas en potasio y fibra. Compre productos frescos, congelados, secos o en lata. Cuando sean enlatados, escurra el líquido y enjuague sus contenidos para retirar el azúcar y sodio, o elija productos enlatados sin sal.
Las estrategias de alimentación para reducir la hipertensión (Dietary Approaches to Stop Hypertension, DASH) se enfocan principalmente en el consumo de granos enteros, vegetales, frutas y lácteos (o alternativas a los lácteos) con bajo contenido de grasas o sin grasa.
The following DASH menus allow you to plan healthy, nutritious meals for a week. There are a variety of delicious whole foods that fill you up while fueling your body and lowering your blood pres-sure and cholesterol levels. You’ll find plenty of fruits and vegetables, fish, poultry, lean meats, beans, nuts, whole grains and low-fat dairy.
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Alimentos — Consuma una dieta balanceada. Estudios han demostrado que seguir un plan de alimentación saludable, como la dieta DASH, la cual se explica en estas páginas, reduce la presión arterial sistólica en un promedio de 11 puntos; y la presión arterial diastólica, en un promedio de 5 puntos. Esta dieta también puede ayudar a evitar la
Learn about the DASH diet, a proven way to lower blood pressure by eating more fruits, vegetables and dairy. See a sample meal plan and a printable handout of the DASH food groups and servings.
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