The DASH website (Dietary Approaches for Stopping Hypertension) recommends a diet similar to this one to keep blood pressure down or as a preventative measure to keep you from getting high blood pressure:
- Grains and grain products (7 to 8 daily servings): 1 slice whole-wheat bread, 1/2 bagel, 1/2 cup oatmeal, 1 ounce unsalted pretzels
- Vegetables (4 to 5 daily servings): 1/2 cup tomatoes, potatoes, carrots
- Fruits (4 to 5 daily servings): 1 medium banana, orange, apple; 1/2 cup grapes, melon, berries
- Dairy products (2 to 3 daily servings): 1 cup fat-free or low-fat milk, yogurt; 1 1/2 ounces fat-free or low-fat cheese
- Meats, poultry, fish (2 daily servings or fewer): 3 ounces lean, not fried; poultry is skinless
- Fat and oils (2 to 3 daily servings): 1 tsp. soft margarine, or olive or canola oil; 1 Tb. low-fat mayo; 2 Tbs. light salad dressing
- Nuts, seeds, dried beans (4 to 5 servings a week): 1/3 cup almonds, walnuts, peanuts; 1/2 cup dried beans, lentils
- Sweets (5 servings a week): 1Tb. sugar, jelly or jam; 1/2 cup sorbet
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