Printable Low Sodium Dash Diet Plan

Low Sodium Dash Diet Plan

DASH is an abbreviation for Dietary Approaches to Stop Hypertension. The DASH diet is a healthy-eating regimen meant to treat or prevent hypertension (high blood pressure).

The DASH diet comprises foods rich in calcium, magnesium, and potassium. These nutrients help regulate hypertension, so the DASH diet restricts foods rich in added sugars and sodium.

Research has shown that the DASH diet can lower hypertension in as little as two weeks. In addition, the DASH diet can lower LDL (low-density lipoprotein) cholesterol levels.

High LDL cholesterol levels and hypertension are the risk factors for heart disease and stroke. This article will examine the DASH diet, including a sample meal plan and its potential benefits.

DASH Diet And Sodium

The DASH diet comprises lower sodium levels than a typical American diet which can comprise a whopping 3000mg (milligrams) of sodium or more per day.

The typical diet DASH diet limits sodium to about 2300mg per day, which meets the prescription from the DGA (Dietary Guidelines for Americans) to maintain sodium consumption to less than 2300mg per day. 2300mg equals the amount of sodium in one teaspoon of salt.

There is a lower sodium version of the DASH diet, which limits sodium intake to 1500mg per day.

So you can pick the correct version of the diet that meets your wellbeing requirements. This review will look at a meal plan for the low-sodium DASH diet plan.

Sample 7 Day Meal Plan

Day 1

• Breakfast: Half a cup blueberries, one cup oatmeal, and half a cup of orange juice
• Lunch: Whole grain bread mayo and a tuna sandwich and one cup green salad
• Snack: One apple and one cup of low-fat yogurt
• Dinner: 3 ounces lean chicken breast, one cup broccoli served with one cup brown rice

Day 2

• Breakfast: One apple, two slices of whole-wheat toast with jam, and one cup of orange juice.
• Lunch: 3 ounces lean chicken breast, one cup broccoli served with one cup brown rice
• Snack: One medium banana
• Dinner: 3 ounces salmon, one cup boiled potatoes, and one cup boiled veggies

Day 3

• Breakfast: Half a cup raspberries, one cup oatmeal, and half a cup of orange juice
• Lunch: Two slices whole wheat bread, 3 ounces lean turkey, and 1.5 ounces cheese
• Snack: Four whole-grain crackers and one cup of canned pineapples
• Dinner: 6 ounces cod fillet, one cup mashed potatoes, and half a cup broccoli

Day 4

• Breakfast: Half a cup strawberries, one cup oatmeal, and half a cup orange juice
• Lunch: 4.5 ounces grilled tuna salad, one boiled egg, and two cups green salad
• Snack: Half a cup canned pears and one cup of low-fat yogurt
• Dinner: 3 ounces pork fillet, one cup brown rice, and one cup mixed veggies

Day 5

• Breakfast: 2 boiled eggs, 2 slices turkey bacon, 2 slices toast, and one cup orange juice
• Lunch: One cup fruit salad
• Snack: 2 slices whole-wheat toast, 1.5 ounces low-fat cheese, and half a cup of greens
• Dinner: 4 ounces meatballs, one cup spaghetti, and one cup green peas

Day 6

• Breakfast: 2 slices whole-wheat toast with peanut butter and one cup orange juice
• Lunch: 3 ounces grilled chicken, one cup couscous, and one cup roasted veggies
• Snack: Half a cup mixed berries and one cup of low-fat yogurt
• Dinner: 3 ounces pork steak, one cup brown rice, and half a cup lentils

Day 7

• Breakfast: One cup blueberries, one cup oatmeal, and one cup skim milk
• Lunch: 3 ounces chicken salad, 2 cups green salad, and four whole-grain crackers
• Snack: One banana and half a cup of almonds
• Dinner: 3 ounces roast beef, one cup boiled potatoes, and half a cup green peas

Potential Benefits of the Low-Sodium DASH Diet

Decrease Blood Pressure

Blood pressure is an assessment of the force placed on your blood vessels and other organs as blood flows through them.

For adults, standard blood pressure is a diastolic pressure under 800mmHG and a systolic pressure usually under 120mmHg written as 120/80.

Individuals with a blood pressure reading of 140/90 are deemed to have hypertension.

The low-sodium DASH diet cuts blood pressure in people with blood pressure and healthy ones as well.

Weight Loss

Some studies suggest that individuals can drop weight on the DASH diet.

However, people who have dropped a weight on the low-sodium DASH diet have been in a regulated calorie deficit, meaning they have been recommended to take fewer calories than they were burning up.

Other Benefits

1. Reduce cancer risk: One study shows that people who followed the DASH diet had a lower threat of some cancers such as breast and colorectal cancer.
2. Reduce heart disease risk: Another study shows that women following the DASH diet were linked to a 20% lower threat of heart disease and a 29% lower threat of stroke.

Final Thought

The low-sodium DASH diet is an easy and effective means to lower blood pressure. But note that reducing your daily salt intake hasn’t been proven to have any hard health benefits such as heart disease even though it can reduce hypertension.

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