Add more vegetables and dry beans to your diet. Drink low-fat or skim dairy products any time you would normally use full fat or cream.Use only half your typical serving of butter, margarine, or salad dressing, and use low-fat or fat-free condiments.Canned and dried fruits are easy to use, but make sure there is no added sugar. Add a serving of fruit to your meals or as a snack.Add a serving of vegetables at lunch and at dinner. Here are some tips to get you started on the DASH diet: These amounts include all salt eaten, including salt in food products as well as in what you cook with or add at the table. Then, once your body has adjusted to the diet, further lower your salt intake to 1,500 mg per day (about 2/3 teaspoon). Consider adopting a diet plan that allows 2,400 mg of salt per day (about 1 teaspoon). When beginning the diet, start slowly and make gradual changes. The number of servings you require may vary, depending on your caloric need. The DASH diet calls for a certain number of servings daily from various food groups. Studies of people on the DASH-Sodium plan significantly lowered their blood pressure as well. Another diet - DASH-Sodium - calls for cutting back sodium (salt) to 1,500 mg a day (about 2/3 teaspoon). In research studies, patients who were on the DASH diet lowered their blood pressure within two weeks. The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is an example of such an eating plan.
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