For years now, the DASH high blood pressure diet has been the
most recommended eating plan for people suffering from hypertension. It
has been extensively studied by numerous scientists and organizations,
most notably the National Institutes of Health. Rather than following
simple sodium reduction, the DASH high blood pressure diet goes a step
further that provides a healthy, nutritious way of eating that is low in
calories while at the same time being full of vitamins, minerals, and
fiber.
It can, however, be difficult to make the necessary changes
to follow the DASH diet after a lifetime without such restrictions.
Below, you will find five tips that will help you following this plan in
your daily life.
Herbs and Spices
Just because you are restricting your salt intake, it doesn't have to mean that food has to be bland and tasteless. Consider adding a variety of herbs and spices to your food to enhance the flavor without having to add additional sodium. Herbs and spices are very low in calories and powerful in flavor. Make up your own blends of herbs and spices to use as rubs, to add to soups, and to work into your favorite recipes.
Carry Healthy Snacks With You
It can be very difficult to eat healthy when you are away from your kitchen. When you're at work, the temptation to hit the nearby vending machine can be a strong one when you start getting hungry. Instead, carry a small bag of unsalted nuts or some other healthy snack such as carrot or celery sticks.
Substitute Your Meat
Legumes are a great substitute for meat on the DASH high blood pressure diet. They are savory and meaty, but without all the added fat that goes along with many cuts of meat. They also contain a good deal of protein and fiber, which will keep you full longer after eating them.
Eat Dessert
Let's face it - just about every one of us has at least one or two sweet teeth, and desserts are often the first things to go when someone goes on a diet. The DASH high blood pressure diet recommends 4-5 servings of fruit per day, so they make a great base upon which to build your dessert. Fresh strawberries with a bit of lowfat cream make a great, satisfying dessert that is low in fat and calories.
Fit Vegetables In
Vegetables will make up one of the staples of your new way of eating, so you will need to find ways of fitting them into every meal. Try a low sodium tomato juice with breakfast, add lettuce, onions, and tomato to your sandwich at lunch, and have a tasty vegetable with dinner. The key is to constantly try new things so that you don't get bored.
If you follow the DASH high blood pressure diet, you should begin seeing a reduction in your hypertension within a few weeks. The key to following it, as with any new eating plan, is to find ways to fit it into your particular schedule and to fit your particular preferences.
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Herbs and Spices
Just because you are restricting your salt intake, it doesn't have to mean that food has to be bland and tasteless. Consider adding a variety of herbs and spices to your food to enhance the flavor without having to add additional sodium. Herbs and spices are very low in calories and powerful in flavor. Make up your own blends of herbs and spices to use as rubs, to add to soups, and to work into your favorite recipes.
Carry Healthy Snacks With You
It can be very difficult to eat healthy when you are away from your kitchen. When you're at work, the temptation to hit the nearby vending machine can be a strong one when you start getting hungry. Instead, carry a small bag of unsalted nuts or some other healthy snack such as carrot or celery sticks.
Substitute Your Meat
Legumes are a great substitute for meat on the DASH high blood pressure diet. They are savory and meaty, but without all the added fat that goes along with many cuts of meat. They also contain a good deal of protein and fiber, which will keep you full longer after eating them.
Eat Dessert
Let's face it - just about every one of us has at least one or two sweet teeth, and desserts are often the first things to go when someone goes on a diet. The DASH high blood pressure diet recommends 4-5 servings of fruit per day, so they make a great base upon which to build your dessert. Fresh strawberries with a bit of lowfat cream make a great, satisfying dessert that is low in fat and calories.
Fit Vegetables In
Vegetables will make up one of the staples of your new way of eating, so you will need to find ways of fitting them into every meal. Try a low sodium tomato juice with breakfast, add lettuce, onions, and tomato to your sandwich at lunch, and have a tasty vegetable with dinner. The key is to constantly try new things so that you don't get bored.
If you follow the DASH high blood pressure diet, you should begin seeing a reduction in your hypertension within a few weeks. The key to following it, as with any new eating plan, is to find ways to fit it into your particular schedule and to fit your particular preferences.