Try leafy greens like lettuce and spinach or cruciferous vegetables like broccoli or cabbage. Victoria Seaver, M. Try to stay within the daily limit for sodium as much as possible. This 1,calorie DASH Diet meal plan to help lower your blood pressure, lose weight and prevent diabetes. Click to Load More. Saneei P, et al. See also Mediterranean diet Butter or margarine: Which is healthier?
Top yogurt with raspberries, walnuts and honey. Avoid regular or even fat-free cheese because they are often high in sodium. The DASH diet emphasizes foods that are lower in sodium as well as foods that are rich in potassium, magnesium and calcium — nutrients that help lower blood pressure. Store in a zipper bag in the refrigerator. Click for more. Flatten each half and take a very sharp knife and cut along the surface, removing the membranes. To help you get started, here are three days of menus that conform to the DASH plan.
The overall goal of the DASH Diet — short for Dietary Approaches to Stop Hypertension — is to lower your consumption of sodium, which aids in lowering your blood pressure. Since the diet focuses on eating the right foods with the right portions, it’s also effective for short- and long-term weight loss. To regulate your blood sugar and help curb your cravings, avoid fruit and whole grains, which have a lot of natural sugar, and alcohol, which also contain sugars. This would include 1 cup of skim milk or low-fat yogurt. Avoid regular or even fat-free cheese because they are often high in sodium. Try leafy greens like lettuce and spinach or cruciferous vegetables like broccoli or cabbage. You can also eat cucumbers, squash, peppers, and tomatoes. More: Dr. Oz’s Favorite Salad Recipes You can also enjoy up to 6 ounces of lean meats, fish, and poultry a day. Aim for 4 to 5 servings of beans or lentils a week. Opt for protein-rich foods that have healthy fats, like fresh nuts and seeds, or fatty fish like salmon or mackerel.