![]() ![]() ![]() When choosing dairy products as a part of your DASH diet, make sure to opt for the fat-free kind. When opting for canned or packaged juice, ensure it is sugar-free. Some citrus fruit juices can interact with certain medications, so consult with your doctor if you’re unsure of the effects. Also, remember to leave on the peels of apples and pears since they contain healthy nutrients and fibre. Since fruits are low in fat and high in fibre, potassium, and magnesium, they are the obvious choice when it comes to following a healthier diet. Some great fruit options are apples, apricots, bananas, dates, grapes, oranges, melons, peaches, pineapples, raisins, or strawberries. If you do choose to add these veggies to a meat dish, double the amount of veggies and reduce the amount of meat. You can still pair them with whole wheat noodles or brown rice. A lot of people consider vegetables as an accompaniment to the ‘main meal’, however, the DASH diet encourages eating vegetable dishes as a whole meal. One serving includes 1 cup raw leafy green vegetables or 1/2 cup cut-up raw or cooked vegetables. Additionally, you can opt for green peas, palak (spinach) or green beans. ![]() Tomatoes, carrots, broccoli and sweet potatoes are great sources of fibre, vitamins, and minerals such as potassium and magnesium. Since the major health benefit of grains is that they are naturally low in fat, avoid pairing your whole wheat rotis with ghee or butter. Other healthy options include Jau(Barley) or Ragi. Choose whole grains over refined grains as they have more fibre and nutrients. You can eat bread, Jowari rotis, Bajra, or rice. If you are following a 2000 calorie-a-day diet, here are the recommended servings from each food group: The DASH diet encourages a fixed number of daily servings from various food groups, depending on how many calories you need per day. You can consume up to 1,500 mg of sodium a day. You can consume up to 2,300 milligrams (mg) of sodium a day. It also involves adding a variety of nutrient-rich foods including potassium, calcium, magnesium, protein, and fibre to your diet that helps to lower blood pressure.īased on your health needs, you can opt for one of the below diets: The Dietary Approaches to Stop Hypertension is a diet plan with a primary focus on reducing sodium intake. Following a healthy diet is an important part of managing hypertension and this is where the DASH diet comes into play. What you eat can directly affect your blood pressure levels and this has a significant impact on the quality of your life. ![]()
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |