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Dash Diet
DASH Diet
In the recently completed DASH study (Dietary Approaches to Stop
Hypertension), it was illustrated that diet alone can lower
blood pressure as much as taking a drug. New England
Journal of Medicine, 336:1117, 1997; The DASH diet, which
combines low total fat, saturated fat, and cholesterol, with
plenty of fruits, vegetables, fiber, and some low-fat dairy
products, resulted in a 3.5/2.1 point blood pressure reduction
in those with average blood pressure, and an 11.4/5.5 point
reduction in those with high blood pressure.
Get
potassium, magnesium, and calcium: The best way to get
these minerals is through fruits and vegetables.
Cut
the salt: Although there is controversy, most experts
maintain that cutting salt does lower blood
pressure.
Lose weight and exercise: There is
ample evidence that losing weight and exercising affect blood
pressure positively. In the Trials of Hypertension, an ongoing
series of trials looking at high blood pressure, an 18-month
diet and exercise program resulted in lower blood
pressure.
Garlic: Garlic has many benefits, one
of which is maintaining blood pressure. A specific type of
garlic, Allium ursinum, is proving to have
extraordinary effects in this regard.
The DASH diet,
based on a 2000 calorie diet, contained the number of servings
from each of the food groups shown in the table. Depending on
your caloric needs, the number of servings may vary.
| Food Group |
Daily
Servings |
1 Serving
Equals |
Examples &
Notes |
|
| Grains and grain
products |
7-8 |
1 slice bread
1/2 C dry
cereal
1/2 cup cooked rice, pasta or cereal
|
whole wheat breads, English
muffin, pita bread, bagel, cereals and fiber, grits,
oatmeal |
|
| Vegetables |
4-5 |
1 cup raw leafy
vegetable
1/2 cup cooked vegetable
6 oz vegetable
juice |
tomatoes, potatoes,
carrots, peas, squash, broccoli, turnip greens,
collards, kale, spinach, artichokes, beans, sweet
potatoes |
|
| Fruits |
4-5 |
6 oz fruit juice
1
medium fruit
1/4 C dried fruit
1/2 C fresh,
frozen, or canned fruit
|
apricots, bananas, dates,
grapes, oranges, orange juice, grapefruit,grapefruit
juice, mangoes, melons, peaches, pineapples, prunes,
raisins, strawberries, tangerines |
|
| Low fat or nonfat dairy
foods |
2-3 |
8 oz. milk
1 cup
yogurt
1.5 oz. cheese |
skim or 1 % milk, skim or
low fat buttermilk, nonfat or low fat yogurt, part skim
mozzarella cheese, nonfat cheese |
|
| Meats, poultry, fish
|
2 or less |
3 oz. cooked meats,
poultry, or fish |
select only lean; trim away
visible fats; broil, roast, or boil, instead of frying;
remove skin from poultry |
|
| Nuts |
1/2 |
1.5 oz or 1/3 C
2 Tbsp
seeds
1/2 C cooked legumes
|
almonds, filberts, mixed
nuts, peanuts, walnuts, sunflower seeds, kidney beans,
lentils |
If you are
interested in including the DASH diet as part of your
lifestyle,
Herbal
Fiberblend and the Garden
Trio are ideal products for easy and effective
implementation of a successful dietary
program.
|
AIM Product Suggestions:
|
AIM Herbal Fiberblend
Powder: A combination of the soluble fiber psyllium and cleansing herbs - helps maintain bowel regularity and other benefits.
Retail:
$37.00
Your price:
$31.00
|
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AIM Herbal Fiberblend
Capsules: For the most convenience in cleansing and detoxification.
Retail:
$42.00
Your price:
$35.00
|
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AIM Garden Trio
Powder: These barley, beet and carrot juicing concentrates are perfect for any juicing program.
Retail:
$111.00
Your price:
$86.00
|
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AIM Garden Trio
Capsules: These juicing concentrates in caplet form provide the most convenient juicing program.
Retail:
$117.00
Your price:
$89.00
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If you have any questions, please call us at
1-800-627-4689 or send an email to
info@aimthisway.com
AIM This Way
19 Pemberton Street
Cambridge, MA
02140
Product prices and charges are subject to change without notice.
AIM products are not intended to diagnose, cure, treat, mitigate or prevent a disease or illness. Results may vary per person.
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