Tip: It’s best to go easy on the regular and even fat-free cheeses because they are typically high in sodium. Examples of one serving include 1 cup skimmed or 1 percent milk, 1 cup yogurt, or 1 1/2 oz. The DASH plan encourages you to choose dairy products that are low fat or fat-free. Tip: The peels of apples, pears and most fruits with pits add interesting texture to recipes and contain healthy nutrients and fiber, which is great for your digestion. One serving of fruit could include 1 medium sized fruit, 1/2 cup fresh, frozen or canned fruit or 4 ounces of juice. Fruits: 4 to 5 servings a dayįruits are also packed with fiber, potassium and magnesium and are typically low in fat. Tip: In a stir-fry, cut the amount of meat in half and double up on the vegetables. Tomatoes, carrots, broccoli and other vegetables are full of fiber, vitamins, and minerals like potassium and magnesium – great for lowering blood pressure! One serving of vegetables could be 1 cup raw leafy green vegetables or 1/2 cup cut-up raw or cooked vegetables. Tip: Whole grains are better – they have more fiber and nutrients than refined grains and they’re naturally low in fat. One serving of grains is usually 1 slice whole-wheat bread, 1 ounce (oz.) dry cereal, or 1/2 cup cooked cereal, rice or pasta. The DASH diet recommends several servings of grains per day – this could include bread, cereal, rice or pasta. ![]() Thinking of trying the DASH diet? What to eat: By doing this, you’re naturally lowering the amount of saturated fat and cholesterol you’re consuming and eating more foods rich in potassium, calcium and magnesium – nutrients which help to reduce blood pressure. The DASH diet encourages you to fill up on whole grains, fruits, vegetables and low-fat dairy products, while minimising red meat, sugary goods, fats and sodium. ![]() Studies have shown that those following the DASH diet have been able to reduce blood pressure by at least a few points in the space of two weeks¹ – and that those who keep it up could drop systolic blood pressure by eight to 14 points, which can make a huge difference to health risks. The plan is super easy to adopt – and with a few healthy adjustments, you could lower your blood pressure in no time! Why DASH? Forget tiny portions, juice fasts or the cabbage soup diet – DASH simply encourages you to be smarter about what you’re eating. DASH stands for Dietary Approaches to Stop Hypertension – it’s a lifelong approach to healthy eating designed to prevent and treat high blood pressure.
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