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Join Date: Aug 2006 Location: Kathmandu | | | DASH plan to better health -
17-01-2007, 01:03 AM
DASH Plan to Better HealthDoing the Dietary Approaches to Stop Hypertension can help prevent or lower high blood pressure. To follow a DASH eating plan: - Choose foods that are low in saturated fat, cholesterol, and total fat, such as lean meat, poultry, and fish.
- Eat plenty of fruits and vegetables; aim for eight to ten servings each day.
- Include two to three servings of low-fat or fat-free dairy foods each day.
- Choose whole-grain foods, such as 100 percent whole-wheat or whole-grain bread, cereal, and pasta.
- Eat nuts, seeds, and dried beans -- four to five servings per week (one serving equals 1/3 cup or 1.5 ounces nuts, 2 tablespoons or 1⁄2 ounce seeds, or 1⁄2 cup cooked dried beans or peas).
- Go easy on added fats. Choose soft margarine, low-fat mayonnaise, light salad dressing, and unsaturated vegetable oils (such as olive, corn, canola, or safflower).
- Cut back on sweets and sugary beverages
Soniya Dulal, 8th Batch
Kathmandu Medical College
Last edited by Soniya; 17-01-2007 at 01:06 AM.
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