7/27/2023 0 Comments Dash diet stands forIt is better to choose gelatin or fruit to satisfy your desire for sweets. These are things like graham crackers, animal crackers, low-fat fig bars, and ginger snaps. Sweets: Choose low-fat, trans fat-free, sugar-free cookies. Be careful to choose low-sodium or salt-free products if you use broths, soups, or soy sauce. Use low-sodium and low-fat salad dressing and mayonnaise.Ĭondiments: Pepper, herbs, spices, vinegar, lemon or lime juices are great for seasoning. Other good oils to try are corn, safflower, sunflower, or soybean oils. Eat more fish and beans instead.įats: Eat good fats found in fish, nuts, and avocados. Meats and beans: Try to eat more low fat or lean meats like chicken and turkey. Milk: Choose low fat (1%) or fat-free milk. Dried peas, beans, and lentils are also good. Look for low sodium or salt-free if you choose canned. These are bread, cereals, brown rice, or pasta.įruits and vegetables: Eat 4 to 5 servings each day. Grains: Try to eat 6 to 8 servings of whole grain, high fiber foods each day. It is also good for people with high blood pressure and those at risk for high blood pressure. This eating plan is good for the whole family. Look for a low-salt or low-sodium choice. Avoid eating canned vegetables and processed foods. Limit eating food with a lot of salt or sodium in it. This will help to satisfy your desire for sweets. Then, you can fix them as you work with the program.Ĭhoose fruit and fruit-flavored gelatin instead of cakes and pastries. It may also lower your risk for heart failure, kidney stones, and diabetes.Īdd regular exercise to get the most help from this diet.ĭo not skip meals. Lower your risk for cancer, heart disease, and stroke. Lower your blood pressure and cholesterol Vitamin B12 − Helps the cells work the right wayįiber − Helps you feel full. This may help to lower blood pressure.Ĭalcium − Makes blood vessels and muscles work the right way Potassium − Acts to help you get rid of salt. This diet gives you more minerals that fight high blood pressure. You will eat less fat and more fiber on the DASH diet. It may also help keep you from getting high blood pressure. The DASH diet may help you lower blood pressure. DASH stands for Dietary Approaches to Stop Hypertension.
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