Are you dieting for weight loss or high blood pressure? Then the DASH diet is the perfect recipe of foods to help aid your health goals.
It’s possible to lower your blood pressure without medication. All you need to do is follow the DASH diet menu to steadily take back control of your vitals. Follow this diet for lowering blood pressure and healthy weight loss by checking the labels on all your foods.
Blood pressure is something that affects your body’s ability to operate properly on a day to day basis. It’s something that has an influence on your health every minute of the day. Therefore, when your blood pressure is high, you need to stick to DASH diet foods to get things back under control naturally through nutrition.
What are some great DASH diet foods?
Fruits and Vegetables
You need four to five servings of both vegetables and fruits for a total of 10 servings of altogether. How much is a serving? About one cup raw vegetables or fruit or 1/2 cup cooked veggies or fruit.
Add one serving of your favorite veggies to lunch and dinner, and fruits to your meals and snacks. It’s best to avoid canned and prepackaged veggies and fruits to avoid all the added sodium. Instead, pick the ripest fresh produce you can find, and if you are going to cook it, do so as lightly as possible to get all the vitamins and nutrients.
You need two to three servings of non-fat dairy foods like milk, yogurt, and butter. How much is a serving? About eight ounces of milk
For those who drink milk or use cream, follow the DASH diet by switching to low-fat or skim instead. If you eat with margarine or butter, limit the serving size to half the amount you would normally use. Repeat this same thing for salad dressings. Instead of using your full flavor buttermilk ranch or mayonnaise, switch your dressings to low-fat or fat-free condiments instead.
Nuts, Seeds, Beans and Grains
You need seven to eight servings of grains, and four to five servings of nuts, seeds, and dried beans. How much is a serving? About three ounces of soy or ½ cup of cooked rice or pasta.
It’s important that you add dried beans and legumes to your meals, and substitute unsalted pretzels and plain popcorn for snacks.
Fish and Poultry
You need to limit your meat to two or less servings per day. How much is a serving? About three oz of cooked meat.
Rely on fish and poultry for protein intake, and limit the amount of meat you eat daily to six oz. With this, it’s better to add vegetarian meals to a DASH diet to avoid eating too much meat.
Which foods should you avoid on a DASH diet?
Saturated Fats, Trans Fats, and Cholesterol
You need to lower the amount of fats and oils you intake to two to three servings per day. How much is a serving? About one teaspoon of olive oil or any other cooking oils.
Start by lowering sodium intake to 2,400 milligrams a day or about one teaspoon. After your body has adjusted to the diet, begin to lower this level to 1,500 milligrams a day or about 2/3 a teaspoon.
According to Web MD, “Another diet — DASH-Sodium — calls for cutting back sodium to 1,500 milligrams a day (about 2/3 teaspoon). Studies of people on the DASH-Sodium plan lowered their blood pressure as well.”
Cut back on sugars and sweets to a total of five servings a week. This may seem difficult at first, but in time, you will find that whole foods fill you up much better than sugar. Refined sugars cause you to experience a quick burst of energy, then crash. They also make you crave more sugars. So it’s easiest to cut out the processed sugars in candies and ice creams, and stick to fresh fruits and smoothies instead.
Try to avoid red meat altogether if you can. There are plenty of issues with red meat. First, it takes your body a terribly long time to digest, and second, it sometimes contains antibiotics and artificial growth hormones, which have adverse effects on your health.
The DASH diet helps you to cut back on empty carbs and fill up on whole foods. That means the menu helps you to feel full and eat health at the same time. Those who followed this regimen in the past lowered their blood pressure in just 2 weeks!
Craving more on diets and weight loss secrets? Try adding more nutrients to your diet by going nuts for nuts.