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With the DASH eating plan you can improve your blood pressure AND lower your bad cholesterol (LDL) without medication. This means that you can better your health for yourself and your loved ones in a simple way.
The DASH eating plan requires no special foods and has no hard-to-follow recipes. The following DASH menus allow you to plan healthy, nutritious meals for a week. There are a variety of delicious whole foods that fill you up while fueling your body and lowering your blood pres-sure and cholesterol levels.
This beginner 7-day DASH diet meal plan is a great first step in improving your blood pressure. The meals are fiber-rich with fruits, vegetables, lean protein, and healthy fats to help you stay on track. Find a dietitian near you to learn other nutrition strategies that support heart health.
Limit foods high in fat, cholesterol and sugar. This includes fatty meats, full-fat dairy products, sweets, sugar-sweetened beverages and many snack foods. Compare food labels, then choose options lower in saturated fat and added sugars, with zero trans fat.
27 lip 2023 · On the DASH diet, limiting your consumption of dietary salt, added sugars, and unhealthy fats while focussing on healthy foods rich in lean protein, fibre, and minerals can help protect your heart and control your blood pressure. This diet isn't just for people with high blood pressure or conditions that increase their chances of heart problems ...
24 cze 2024 · DASH-Friendly Recipes. Delicious Heart-Healthy Eating Recipes and Cooking Tips. Apple Coffee Cake. Turkey and Beef Meatballs with Whole-Wheat Spaghetti. Huli Huli Chicken. 3 Course Meal: Chicken Picadillo, Wiki Rice, and Mango Shake. Pita Pizza.
The DASH eating plan is rich in fruits, vegetables, fat-free or low-fat milk and milk products, whole grains, fish, poultry, beans, seeds, and nuts. It also contains less salt and sodium; sweets, added sugars, and sugar-containing beverages; fats; and red meats than the typical American diet.
