Anti-Hypertension Diet
Even if you don’t have high blood pressure, you might want to try the Dietary Approaches to Stop Hypertension (DASH) eating plan. Research based on 24 years of follow up show that people whose diet resemble the DASH plan proves winners in many ways. DASH diet reduce risk for heart Disease, and Stroke. DASH diet is also effective way for weight loss.
DASH plan :
• Is low in saturated fat, cholesterol, and total fat
• Focuses on fruits, vegetables, and fat-free or low-fat milk and milk products
• Is rich in whole grains, fish, poultry, beans, seeds, and nuts
• Contains fewer sweets, added sugars and sugary beverages, and red meats than the typical
American diet
• Lower in sodium (salt) then the typical American diet
So you ask how do I start the DASH diet: .
• Have 4 to 5 serving of vegetables a day ( a serving is 1 cup cut vegetables)
• Have 4 to 5 serving of fruit a day ( a serving is 1 small to medium fruit)
• Have 2 to 3 serving of non fat or low fat milk or milk products ( a serving is 1 cup of milk)
• Have non processed food. Only small amount of sodium accrues naturally in foods, and most sodium is added during processing. Example fresh or frozen vegetables have 1-70 mg sodium but canned vegetables have up to 450 mg of sodium per serving.
• Include two protein rich vegetarian meals a week ( made with beans or meat substitute)
• Switch to whole grain like whole wheat pasta or brown rice to get added nutrient and minerals
• For a good transition of lifestyle, change one or two things at a time. Slowly but surly is the best way to succeed
These recommendation are for 2000 calories a day. To know your calorie need schedule an appointment with the nutritionist. To increase the chances for long term success meet one-on-one for follow up with nutritionist.
Link for a booklet on line: http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf
Beets, Celery root and Carrots Slow Salad
This salad is a good way to eat more vegetables. Rich in vitamins like folate, manganese, vitamin C, and minerals like potassium. As well as a source of fiber. This salad is low in sodium to follow the DASH plan.
1 bunch of fresh beet roots, peeled
1 medium size celery root, peeled
2 medium carrots, peeled
1 hand full Italian parsley leaf, chopped
3 tablespoons chopped pecans or walnuts
Dressing
¼ cup lemon juice
2 tablespoons olive oil
1 teaspoon freshly grated ginger
1. In a food processor, shred raw beets, celery and carrots. Mix with chopped parsley in a large bowl.
2. In a separate bowl, whisk together all dressing ingredients. Pour over shredded mixture and toss. Sprinkle with nuts.
3. Refrigerate for at least 15 minutes to chill and for flavors to combine.
Makes six 1-cup servings.