Foods To Eat On The DASH Diet
Knowing what to eat and what to avoid is paramount if you want to succeed with this diet plan, so in this chapter we will reveal the top foods to eat to lower your cholesterol and curb hypertension.
Foods To Eat On The DASH Diet
* Whole grain foods- Foods containing whole grains such as beads, and pasta. You should also include rice, cereals, and oatmeal, whole wheat bread, whole wheat pasta, whole wheat tortillas, whole grain cereals in your diet. Whole grains are not only rich in fiber, but also provide energy to your body.
* Vegetables and Fruits-
You must include 6-8 servings of fruits and vegetables in your diet. Carrots, tomatoes, strawberries, sweet potatoes, broccoli, blueberries, oranges, prunes, apples, pears, pineapple, raisins, squash, sprouts, are rich in carbohydrates, fiber, protein, minerals and vitamins.
* Dairy products-
Yogurt, milk, cottage cheese, fat-free milk, margarine, fat-free yogurt, sour cream, and cheese contain lots of calcium, vitamins, and proteins. Low fat or fat free dairy products are very effective addition to DASH diet.
* Nuts, Seeds and Beans-
Kidney beans, sunflower seeds, almonds, and kidney beans are best sources of potassium, protein, and magnesium. They are also rich in phytochemicals and fiber and help in fighting cardiovascular diseases and cancer.
* Meat, Poultry and Fish-
Meat and fish, either raw or processed, are best sources of protein, vitamin B, iron and zinc. Prepare and cook it properly by taking the skin and fats before either broiling, roasting or frying.
* Fats and Oils-
Fat-Enriched foods also help body in absorbing essential vitamins from the food you eat, which helps in boosting your immune system. However, excessive fat should be avoided as it can increase risk of diabetes, obesity and heart disease.
* Low-sodium snacks-
You can include low sodium snacks in your diet.
* Low-fat Sweets-
Graham crackers, jellybeans, and light flavored cookies are best for consumption in DASH diet program. You can also include dark chocolate is also recommended as it contains minerals that help in lowering hypertension.
* It is also important to drink sufficient amounts of water (at least 8-10 glasses) every day when taking your DASH diet. Water helps in flushing out toxins and salts from the body resulting in reduced blood pressure.
Foods To Avoid
* White breads (made using refined flour)
< * Canned foods (most of these canned goods have lots of sodium) * Pasta * Snacks, such as chips and some varieties of cheese * Frozen fish/chicken sticks * Frozen meat and dinners * Pre baked and packed cookies * Packaged cakes and cake mixes *Processed meats such as viennas and palony, etc * Meal mixes (boxed) * Some breakfast cereals, especially the ones that are loaded with various types of preservatives and sugar Foods that are high in cholesterol and fat, such as sweets, red meat, and few dairy products, should also be avoided in your DASH diet