Dash meal plan

On this plan, you aim for 1, milligrams of sodium or less per day. The DASH combination of nutrient-rich foods and lower sodium intake has a proven effect on blood pressure. Multiple studies have found that following the DASH diet quickly lowers blood pressure — in as little as two weeks.

Restaurant and takeout foods can also be very high in sodium. Request that your food be prepared without added salt, MSG or salt-containing seasonings. Limit or skip sauces and condiments, which tend to be high in salt, or ask for them on the side. Look for words that indicate high sodium: smoked, cured, pickled, soy sauce and broth.

Choose fruits and vegetables as sides instead of salty snack foods like chips or fries. Combine the DASH diet with calorie cutting if you want to lose more weight. Find out how many calories you should eat based on your age and activity level. Keep track of your calorie intake and cut back a little at a time. If you need help creating your weight loss plan, talk with your healthcare provider. Your doctor can help you get started or refer you to a nutritionist or dietitian.

The key is to emphasize healthy foods and sideline the less healthy ones, says Patton. When you go to the grocery store, fill your cart with whole foods and choose boxed, bagged or canned options that are low sodium. For example, original or quick cook oats in the canister have zero milligrams of sodium, but instant oatmeal packets have sodium added. Beans are also an important part of the DASH diet. If you are overweight, losing about 10 lb 5 kg will lower your blood pressure. Reducing your weight to within a healthy range for your age and gender will lower your blood pressure even more.

Eat less salt by: limiting your use of salt in cooking and at the table avoiding highly processed foods choosing fresh or plain frozen vegetables and fruit avoiding canned or prepared foods that are high in salt reading the Nutrition Facts table on food packages for sodium content using other seasonings such as herbs, spices, lemon juice and garlic during food preparation If you drink alcohol, limit yourself to no more than 2 drinks a day, to a weekly maximum of 10 for women and 3 drinks a day to a weekly maximum of 15 for men.

Do not drink when you are driving a vehicle, taking medications or other drugs that interact with alcohol, pregnant or are planning to be pregnant, making important decisions, doing any kind of dangerous physical activity, living with alcohol dependence or mental or physical health problems, or responsible for the safety of others.

If you are concerned about how drinking may affect your health, talk to your doctor. Be smoke-free. It is important to stop smoking if you have high blood pressure. Smoking increases the risk of developing heart problems and other diseases. Your home and workplace should also be smoke-free. Take your medication as prescribed. Monitor your blood pressure regularly. Avoid drinking sugar sweetened beverages.

Choose safe drinking water, low fat milk or tea instead. Changing your diet means a life-long commitment to healthier lifestyle choices. People who make small changes in their diet over a longer period of time, rather than a dramatic change all at once, are more likely to stay committed to a healthier diet.

If you are considering starting on the DASH diet, discuss it with your healthcare provider first.

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