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Your eating habits can impact your blood pres sure levels.
Dash diet meal plan and shopping list pdf. It is low in total fat saturated fat and cholesterol. A dash diet approved grocery list by sarah samaan rosanne rust cynthia kleckner excess sodium raises blood pressure which is why the dash diet recommends limiting sodium consumption to between 1 500 and 2 300 milligrams per day for ultimate blood pressure control. Strawberries blueberries raspberries or blackberries cherries citrus.
Go for 4 5 servings of lentils or beans per week during this diet plan. This second study involved 412 participants. What are you waiting for.
Dietician marla heller s version of the dash diet from her book the dash diet weight loss solution is divided into two. Dash eating plan the dietary approaches to stop hypertension dash eating plan is a way of eating that helps lower high blood pressure. Reduce sodium and salt in your diet zincrease fruits vegetables and potassium rich foods zdecrease total fat saturated fat and cholesterol in your diet.
Review your weekly meal planner and favorite recipes and determine what you will need to have on hand for the week. This eating plan also includes whole grain products fish poultry and nuts. Participants were randomly assigned to one of the two eating plans and then followed for a month at each of the three sodium levels.
You can consume 2 3 servings of low fat dairy but try to avoid regular or fat free cheese due to their high sodium content. 2 cups spinach salad 2 vegetable 1 4 dairy 1 added fat 115 calories afternoon snack 260 calories 1 cup nonfat vanilla yogurt 1 dairy 160 calories 1 4 cup dried cherries 1 fruit 100 calories dinner 400 calories 4 5 oz. Grapefruit oranges or tangerines dates figs grapes kiwi fruit lemons or limes mango.
Grilled wild salmon 1 1 2 meat 200 calories 1 cup roasted asparagus 2 vegetable 50 calories 1 small whole wheat dinner roll 2 oz 2 grain 150 calories. Find out more about the dash diet and if it s right for you. Fruit fresh apples apricots bananas berries.
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