7333 E Livingston Ave
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By rgberger50
April 17, 2012
Category: Uncategorized
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Make a better plate day by day.

The type and amount of food you eat can increase your chance of developing high blood pressure. Dietary Approaches to Stop Hypertension (DASH), a research study sponsored by the National Heart, Lung and Blood Institute, has been shown to help lower blood pressure by focusing on fruit, vegetables, low-fat dairy, whole grains, fish, poultry and foods low in saturated fats, total fat and cholesterol.

By following DASH, exercising, not using tobacco and limiting alcohol, you can prevent and control high blood pressure. If your blood sugar is uncontrolled, it can lead to heart disease, kidney disease, stroke and blindness. DASH can also lower LDL (bad) cholesterol.

Starting the DASH diet is easy, but make these changes over a few days to give your body time to adjust.

  • If you eat one or two vegetable servings a day, add another serving at lunch and dinner. Add a serving of fruit as a snack or at one meal each day.
  • Have three low-fat or fat-free milk servings a day.
  • Eat whole grains for added nutrients.
  • Choose three ounces of lean meat at a meal and limit lean meats to six ounces a day.
  • Have a vegetarian or meatless meal for two meals each week.
  • Choose foods with less than five percent of the daily value of sodium. Foods with 20 percent or more are considered high-sodium foods.



By preparing food at home, the average person can save money and calories.