The Dash diet is a eating plan that can help lower your blood pressure. Dash stands for food collapses to stop hypertension. It includes fruit, vegetables, full grains and low -fat or low -fat dairy products. It also includes fish, poultry, beans, nuts and seeds.
Description of the Dash -Eetplan
These tips can help you follow the dash -aet plan. The dash-dining plan is rich in fruit and vegetables, low-fat or low-fat dairy products and healthy fats. It can help to lower your blood pressure.
- Eat fruit and/or vegetables with every meal.
- Take fruit to work or at school as a snack.
- Use a variety of sliced ​​vegetables with a low -fat dip as a starter, instead of high -fat chips and dips.
- Make a stir -fry with many different vegetables.
- Make a baked potato bar. Serve baked potatoes with a variety of vegetables, such as broccoli. And use other toppings, such as chili, ratatouille, salsa and beans.
- Buy a vegetarian cookbook. Try one recipe every month or every week.
- Combine a ready-made pizza base with low-fat Mozzarella cheese and lots of vegetable todch. Use tomatoes, pumpkin, spinach, broccoli, carrots, cauliflower and onions.
Try some vegetarian meals with beans and peas.
- Add garbanzo beans to a salad.
- Use fat -free beans.
- Make split pea or black bean soup.
Get 2 to 3 portions of fat -free or low -fat dairy products every day.
- Drink fat -free (lean) milk. One cup has only 80 calories and no fat. And it is packed with blood pressure -lowering nutrients.
- Try non-fat or low-fat yoghurt with fruit and unsalted nuts.
- For a snack, leave a smoothie made with low -fat or fat -free milk and frozen fruit chunks.
- Make a dip for fruit of low -fat or lean vanilla yogurt and cinnamon.
- For breakfast, have whole grains, fruit and fat -free milk.
Eat less saturated fat.
- Use vegetable oils such as canola, olive and corn oil.
- Eat healthy fats of nuts and fish.
Eat less sodium.
- Limit processed food, such as snack items, lunch meat and canned soups.
When you change healthy food, ask for support from friends and family. Let them know why healthy eating is important to you and what your challenges are. Ask a loved one to try new healthy meal ideas with you. Or just ask for encouragement when you need it.
You do not have to eliminate certain foods completely. The plan will be easier to keep track of if you take steps every day instead in the direction of healthier choices. For example, consider replacing a meat prospect once a week with a meatless option. Most Americans eat more meat than necessary at the expense of their vegetable intake. Dash recommends not to consume more than 6 ounces of meat per day. Instead, eat more fruit and vegetables, which contain disease -moving antioxidants, fibers and other nutrients.
It can be difficult to maintain a change in lifestyle. It can help to remind yourself what your reasons were to make the change. Plan how you pass new barriers. If you sometimes slide, don’t get angry with yourself. It’s normal. Learn from those mistakes. And stay connected to your support system.