Choose lowfat (1%) or fat-free (skim) dairy products to reduce your intake of saturated fat, total fat, cholesterol and calories containing ingredients. For example, drink milk with lunch or dinner instead of soda, sugar-sweetened tea or alcohol. Gradually increase your use of fat-free and low-fat dairy foods to two to three servings a day.If you don’t eat fruit now or have only juice at breakfast, add a serving to your meals or have it as a snack.Start with your vegetable intake… add to your typical daily meals an extra serving of vegetables at lunch and another serving at dinner.Whole Grains: choose whole grain breads, cereals, wheat germ, bran and oats to get added nutrients, such as minerals and fiber.Look for calcium and Vitamin D fortified soy milk or lactose-free milk (such as Lactaid). Many lactose-free products are available. If you have trouble digesting dairy foods, try taking lactase enzyme pills or drops with the dairy foods. Low-fat Dairy Foods: choose non-fat or 1% milk, yogurt, fat-reduced cheese.Great choices include: broccoli, cabbage, cauliflower, green leafy vegetables, oranges, bananas, melons, apples, pears and peaches. Fresh Vegetables & Fruits: choose fresh, frozen or no-salt added canned vegetables whenever possible.
Eat the following foods regularly to increase the nutritional value of your diet: Boost Your Nutrition!Ī diet rich in potassium, calcium and magnesium can play an important role in achieving healthy blood pressure. The DASH approach encourages a high intake of fruits and vegetables (8-10 servings each day) a regular intake of low-fat and non-fat dairy foods (2-3 servings each day) and small servings of meat, poultry and fish (up to 2 servings each day). Research has shown that the Dietary Approaches to Stop Hypertension (DASH) Diet is a very effective eating plan to help lower blood pressure. Understanding The DASH Diet What’s special about the DASH Diet?
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