8/9/2023 0 Comments Dash diet stands forRinse canned foods (like beans) to remove some of the sodium.Don’t add salt to the water when cooking rice, pasta or hot cereal.Use sodium-free spices instead of salt.To further reduce your sodium consumption, follow these simple tips: The foods prioritized in the DASH Diet are naturally low in salt therefore, simply following the DASH Diet will reduce your sodium intake. The average North American adult consumes around 3,400 mg of salt every day, with the most significant contributors being processed and fast foods. ½ cup of beans (chickpeas, lentils, black beans, kidney beans)ġ tsp (5 ml) of oil (olive, avocado, vegetable) The table below from the Heart and Stroke Foundation of Canada provides a detailed description of each food group, recommended servings and serving size examples for easy incorporation into your diet:Ģ50 ml (1 cup) raw leafy vegetables (spinach, lettuce, arugula, kale)ġ25 ml (½ cup) cooked vegetables (broccoli, cauliflower, asparagus, carrots)ġ medium piece of fruit (apple, pear, banana)Ħ3 ml (¼ cup) dried fruit (raisins, cranberries, apricot)ġ25 ml (½ cup) fresh or frozen fruit (raspberries, blueberries, blackberries)ġ25 ml (½ cup) cooked rice, pasta, quinoaģ oz of lean cooked meat (chicken, turkey, fish)ġ/3 cup (1.5 oz) of nuts (almonds, walnuts, cashews)Ģ tbsp of nut butter (almond, peanut, cashew)Ģ tbsp (0.5 oz) of seeds (sunflower, pumpkin, chia, hemp, flax) The DASH Diet puts emphasis on eating plenty of vegetables, fruit, whole grains, and lean proteins to ensure a long and healthy life while treating high blood pressure. The DASH Diet is a whole foods diet that emphasizes eating plenty of vegetables and fruit, low-fat dairy products, whole grains, lean meats, fish, legumes and nuts. It also stresses the importance of limiting daily sodium intake to 1,500 - 2,300 mg each day (that is ½ - 1 tsp of salt per day). Making small but consistent changes in your lifestyle choices can lead to impactful decreases in your blood pressure, reducing your risk of cardiovascular events like a heart attack or stroke. It is a long-term approach to healthy eating to prevent or treat high blood pressure through dietary changes. This includes increased exercise levels, stress reduction, smoking cessation, and targeted dietary interventions, like the DASH Diet.ĭASH stands for Dietary Approaches to Stop Hypertension. Hypertension Canada recommends lifestyle change for both the prevention and management of hypertension.
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