The DASH eating plan emphasizes fruits, vegetables, whole grains, and low-fat or nonfat dairy to help lower blood pressure. It includes lean proteins such as fish and poultry, plant proteins like beans, and healthy fats from nuts, seeds, and vegetable oils. The plan recommends eating fruits or vegetables at every meal and choosing vegetable-heavy dishes, vegetarian bean meals, and low-fat dairy two to three times daily. It advises reducing saturated fat by using oils like canola or olive and choosing nuts and fish for healthy fats. It also recommends limiting sodium by avoiding processed foods, snack items, lunch meats, and canned soups.
The DASH diet is an eating plan that can help lower your blood pressure. DASH stands for Dietary Approaches to Stop Hypertension. It includes fruits, vegetables, whole grains, and low-fat or nonfat dairy. It also includes fish, poultry, beans, nuts, and seeds. Description of the DASH Eating Plan These tips can help you follow the DASH eating plan. The DASH eating plan is rich in fruits and vegetables, low-fat or nonfat dairy foods, and healthy fats. It can help lower your blood pressure.
Eat fruits and/or vegetables at every meal. Take fruit to work or school as a snack. Use a variety of cut-up vegetables with a low-fat dip as an appetizer, instead of high-fat chips and dips. Make a stir-fry with lots of 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.
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