Studies show that DASH diet can lower vital sign in period of time. Diet may also lower lipoprotein (LDL or “bad”) cholesterol levels within the blood. High pressure level and high LDL cholesterol levels are two major risk factors for cardiopathy and stroke.

 DASH diet and sodium

The DASH diet contains less sodium than the everyday American diet, which can contain 3,400 mg (or more) of sodium on a daily basis

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The standard DASH diet limits sodium to 2,300 mg daily. this is often in line with the dietary guidelines for Americans to stay their daily sodium intake to but 2,300 mg. this is often about 1 teaspoon of flavourer in sodium.

 The low sodium version of DASH limits sodium to 1,500 mg on a daily basis. you’ll be able to choose the version of the diet that meets your health needs. refer to your doctor if you’re unsure if sodium levels are right for you

The DASH diet may be a flexible and balanced eating plan that helps create a heart-healthy eating pattern always. this can be easy to follow using the food available at your foodstuff. 

 The DASH diet is rich in vegetables, fruits and whole grains. These include fat-free or low-fat dairy products, fish, poultry, beans and nuts. It limits foods that are high in saturated fat, like lean meats and whole-fat dairy products.

 When following DASH, it’s important to decide on foods that:

Rich in potassium, calcium, magnesium, fiber and protein
Low in saturated fat
Low in sodium
Dash Diet: Recommended Serving

The DASH diet provides daily and weekly dietary goals. the amount of servings you’ve got depends on your daily caloric needs. 

 Here’s a glance at each food group’s recommended serving for the two,000-calorie-a-day DASH diet:

Cereals: 6 to eight servings every day. One serving is one slice of bread, 1 ounce of cold cereal, or 1/2 cup of cooked cereal, rice or pasta.
Vegetables: 4 to five servings on a daily basis. One serving 1 cup raw leafy vegetables, 1/2 cup raw or cooked vegetables, or 1/2 cup vegetable juice.
Fruit: 4 to five servings on a daily basis. One serving of medium fruit, 1/2 cup fresh, frozen or canned fruit, or 1/2 cup fruit crush

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Fat-free or low-fat dairy products: 2 to three servings on a daily basis. One serving is 1 cup of milk or yogurt, or 1 1/2 ounces of cheese. 

Lean meat, poultry and fish: six 1-ounce servings on a daily basis or less. One serving is 1 ounce of cooked meat, poultry or fish, or 1 egg.
Nuts, seeds and beans: 4 to five servings per week. One serving 1/3 cup nuts, 2 tablespoons paste, 2 tablespoons seeds, or 1/2 cup cooked beans (dried beans or peas). 

Fats and oils: 2 to three servings on a daily basis. One serving is 1 teaspoon soft margarine, 1 teaspoon edible fat, 1 tablespoon mayonnaise or 2 tablespoons dressing.
Sweets and further sugar: 5 servings every week or less. 

One serving is 1 tablespoon sugar, jelly or jam, 1/2 cup syrup, or 1 cup lemonade.
Aim for sodium

Foods at the middle of the DASH diet are naturally low in sodium. 

So just by following the DASH diet, you’re likely to cut back your sodium intake.

You can further reduce sodium:

Use sodium-free spices or flavors rather than salt
Do not add salt when cooking rice, pasta or hot cereals. 

Choose simple fresh, frozen or canned vegetables
Choosing chicken, fish and lean meats without fresh or frozen skin
Read food labels and choose low-sodium or salt-free options
As you narrow down on processed, high-sodium foods, you’ll find that food tastes different. it’s going to take time for your palate to regulate.  

But once that happens, you’ll prefer the DASH method of eating.