Please talk with your doctor about using this diet as part of your treatment. The DASH diet is beneficial for anyone with elevated blood pressure or risk factors associated with hypertension. Proper balance of nutrients for hypertension.Eliminates cured and processed meats (no bacon, ham, sausages).Lower in fat (choose lean meats always).High intake of fresh fruits and vegetables.If possible, work towards as many meals as possible that are based on whole food ingredients. Even canned beans and whole grain bread can be high in sodium! Be sure to read labels and buy low-sodium alternatives if you are purchasing a packaged food. ![]() Sodium can hide in many places, most notably in packaged and processed foods. Using a Homemade Herbed Sea Salt or store-bought alternative like Herbamare, in savory recipes can help reduce sodium intake even further. It is important to calculate the amount of salt you are adding to recipes and reduce it if necessary, based on serving size. This could break down to a quarter teaspoon of salt at both breakfast and lunch, and a half teaspoon of salt at dinner. No more than 1 teaspoon of salt per day (2400mg) is recommended. Note on sodium intake: It is important to be very mindful of sodium intake. The DASH diet is similar to the Mediterranean diet, but with stricter guidelines. It is low in fat, oils, meat, sweets, and sodium. The DASH diet is focused on whole grains, vegetables, fruits, low-fat dairy products, fish and seafood, poultry, legumes, nuts, and seeds. The DASH diet is rich in key nutrients required to maintain healthy blood pressure-potassium, calcium, magnesium, fiber, and plant phytonutrients. The DASH diet may also assist in balancing blood sugar and reducing triglycerides. It has been proven to lower blood pressure and LDL cholesterol and improve insulin sensitivity. The DASH diet- Dietary Approaches to Stop Hypertension-was designed as a first line therapy to reduce hypertension.
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