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The DASH Diet was developed by The National Heart, Lung, and Blood Institute (NHLBI), which helped develop it. Numerous studies have shown that the DASH diet reduces the risk of diseases such as some kinds of cancer, stroke, heart disease, heart failure and diabetes.

fruits & veggies

For a 2,000-calorie diet, this is what is recommended:

  • 6-8 servings of grains
  • 4-5 servings each of veggies and fruit
  • 2-3 servings of fat-free or low-fat dairy
  • 6 or fewer servings of lean meat, poultry and fish, where one serving is equal to an ounce
  • 4-5 servings a week of nuts, seeds and legumes
  • 2-3 servings of fats & oils
  • 5 or fewer servings a week of sweets

nuts and seeds

DASH suggests reducing your sodium intake to 2,300 milligrams ( a teaspoon) per day and eventually reducing it further to about 1,500 mg. Prevention is better than cure, it may be difficult to lower your salt intake at first but try adding fresh herbs to your food to make it taste good. What this also means is that you stay away from all processed foods which are high in salt. You can start adding veggies to your diet gradually. Also, stick to a regular physical exercise program, even if it’s just a walk, stick with the program.

lower salt intake

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