Dash Diet Food Charts - 10 Free PDF Printables | Printablee (2024)

People looking to lower their blood pressure or improve their heart health often turn to the DASH diet. But starting can be tough; so much info and what foods to eat? Having a DASH diet food chart that can be printed out would make life easier. It's like a road map, guiding what to eat, making it simpler to follow the diet right.

We design dash diet food charts that are easy to print. Each chart lists down foods ideal for high blood pressure, with portions and categories clearly marked. Handy to stick on your fridge or keep in a planner, these charts help track healthy eating habits. It makes meal planning and grocery shopping simpler for anyone following the dash diet.

What are the Benefits of Doing the DASH Diet?

The DASH diet is a diet promoted by the National Heart, Lung, and Blood Institute. The essence of the diet is to reduce the consumption of salt, sugar, red meat, and saturated fat which can increase cholesterol and blood pressure. By doing the DASH diet, you will get these benefits.

• The DASH diet can help you reduce the risk of cancer. So, this diet is not only effective for dealing with high blood pressure but also for preventing cancers, especially breast cancer and colorectal cancer.
• As explained above, the DASH diet can help you lose weight. Body weight is one of the main factors that cause increased blood pressure. Therefore, the DASH diet is also carried out to reduce body weight so blood pressure becomes normal.

  Most people on the DASH diet are at a normal weight because they eat healthy food. However, you have to exercise regularly so the results are optimal. Don't forget to consume calories in a certain amount according to what we have explained above. So, you make food calorie chart to consume food with the certain calorie.

• The DASH diet can maintain bone health and reduce bone turnover. That's because you have to eat lots of fruits and vegetables. Well, fruits and vegetables have a positive effect on BMD or Bone Mineral Density because they contain potassium which can improve bone health.
• By doing the DASH diet, you will avoid the risk of metabolic syndrome. The syndrome is a group of diseases that can lead to heart disease, diabetes, and stroke. Some examples of metabolic syndrome are diabetes mellitus, dyslipidemia (high LDL and triglycerides), hypertension, and obesity. In fact, the DASH diet can help you reduce your risk of metabolic syndrome by as much as 80%.
• Because this diet is specifically for reducing high blood pressure, its main benefit is to reduce hypertension. The DASH diet was able to reduce high systolic pressure by up to 12 mmHg and diastolic by 5 mmHg.

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