| Nutrient | Content | Reference |
|---|---|---|
| Calories | 321kCal | 321kCal |
| Proteins | 15.2g | 15g |
| Fats | 2.1g | 2g |
| Carbohydrates | 64.25g | 64g |
| Dietary fiber | 10.4g | 10g |
| Water | 2g | 2g |
| Ash | 6.05g | 6g |
| Vitamin A, RE | 14mcg | 14mcg |
| Vitamin B1, thiamine | 0.8mg | 1mg |
| Vitamin B2, riboflavin | 0.4mg | 0mg |
| Vitamin B5, pantothenic | 0.767mg | 1mg |
| Vitamin B6, pyridoxine | 1.209mg | 1mg |
| Vitamin B9, folate | 366mcg | 366mcg |
| Vitamin C, ascorbic | 118mg | 118mg |
| Vitamin PP, NE | 3.5mg | 4mg |
| Potassium, K | 2400mg | 2400mg |
| Calcium, Ca | 360mg | 360mg |
| Magnesium, Mg | 161mg | 161mg |
| Sodium, Na | 35mg | 35mg |
| Sera, S | 152mg | 152mg |
| Phosphorus, P | 346mg | 346mg |
| Iron, Fe | 7.6mg | 8mg |
| Manganese, Mn | 2.634mg | 3mg |
| Copper, Cu | 657mcg | 657mcg |
| Selenium, Se | 5.7mcg | 6mcg |
| Zinc, Zn | 0.66mg | 1mg |
| Arginine | 0.79g | 1g |
| Valin | 0.572g | 1g |
| Histidine | 0.253g | 0g |
| Isoleucine | 0.525g | 1g |
| Leucine | 0.973g | 1g |
| Lysine | 0.786g | 1g |
| Methionine | 0.18g | 0g |
| Threonine | 0.64g | 1g |
| Tryptophan | 0.117g | 0g |
| Phenylalanine | 0.559g | 1g |
| Alanine | 0.749g | 1g |
| Aspartic acid | 1.42g | 1g |
| Glycine | 0.698g | 1g |
| Glutamic acid | 2.293g | 2g |
| Proline | 0.674g | 1g |
| Serine | 0.936g | 1g |
| Tyrosine | 0.413g | 0g |
| Cysteine | 0.253g | 0g |
| Saturated fatty acids | 0.279g | 0g |
| 16: 0 Palmitic | 0.265g | 0g |
| 18: 0 Stearin | 0.015g | 0g |
| Monounsaturated fatty acids | 0.029g | 0g |
| 18: 1 Olein (omega-9) | 0.029g | 0g |
| Polyunsaturated fatty acids | 1.161g | 1g |
| 18: 2 Linoleum | 0.47g | 0g |
| 18: 3 Linolenic | 0.691g | 1g |
| Omega-3 fatty acids | 0.691g | 1g |
| Omega-6 fatty acids | 0.47g | 0g |
The DASH diet, short for Dietary Approaches to Stop Hypertension, is a popular eating plan designed to help lower blood pressure and improve overall health. This article will provide you with a detailed overview of the DASH diet, its benefits, guidelines, and sample recipes to get you started on your journey to better health.
The DASH diet has been scientifically proven to lower blood pressure and reduce the risk of heart disease, stroke, and other health conditions. It emphasizes nutrient-rich foods and limits sodium, making it an excellent choice for overall health and well-being.
When following the DASH diet, it's important to focus on consuming a variety of fruits, vegetables, whole grains, lean proteins, and low-fat dairy products. Limiting foods high in saturated fats, cholesterol, and added sugars is also key to success on the DASH diet.
Here are a few delicious and nutritious recipes to help you incorporate the DASH diet into your daily routine:
If you're looking to improve your overall health and lower your blood pressure, the DASH diet is an excellent choice. Start by gradually incorporating more fruits, vegetables, and whole grains into your meals while reducing your intake of sodium and processed foods. With dedication and consistency, you'll soon experience the many benefits of this heart-healthy eating plan.
read more...Cholesterol is a type of fat that is essential for the body's normal functioning. It plays a crucial role in the production of hormones, vitamin D, and bile acids that help in the digestion of fats.
There are two main types of cholesterol: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL is often referred to as 'bad' cholesterol as it can build up in the arteries, leading to heart disease. On the other hand, HDL is known as 'good' cholesterol as it helps remove LDL from the bloodstream.
Your diet can have a significant impact on your cholesterol levels. Foods high in saturated and trans fats can raise LDL cholesterol, while foods high in unsaturated fats can help lower it. Including plenty of fruits, vegetables, whole grains, and lean proteins in your diet can promote healthy cholesterol levels.
The American Heart Association recommends limiting your daily cholesterol intake to less than 300 milligrams. This can be achieved by choosing lean meats, poultry, fish, and plant-based protein sources over high-fat animal products.
Try incorporating heart-healthy recipes into your diet to help lower your cholesterol levels. Foods like oatmeal, nuts, olive oil, and fatty fish are known to have cholesterol-lowering properties. Experiment with different recipes to find delicious ways to improve your heart health.
read more...The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is a well-researched eating plan designed to help lower blood pressure and improve overall health. It emphasizes consuming a variety of nutrient-rich foods while limiting sodium intake, making it an effective way to manage hypertension.
The DASH diet focuses on increasing the intake of fruits, vegetables, whole grains, and lean proteins while reducing the consumption of high-fat, high-sugar, and high-sodium foods. By following these principles, individuals can improve their heart health and lower their risk of developing chronic diseases.
Research has shown that the DASH diet can significantly lower blood pressure, reduce cholesterol levels, and decrease the risk of heart disease. Additionally, this eating plan is rich in essential nutrients such as potassium, calcium, and fiber, which are important for overall well-being.
Breakfast: Greek yogurt with berries and almonds
Lunch: Grilled chicken salad with mixed greens and avocado
Dinner: Baked salmon with quinoa and roasted vegetables
Snacks: Carrot sticks with hummus or a piece of fruit
1. Read food labels to monitor sodium content
2. Cook meals at home using fresh ingredients
3. Limit processed and packaged foods
4. Stay hydrated by drinking plenty of water
5. Be mindful of portion sizes to maintain a healthy weight