Here is an eating plan with easy-to-follow instructions and low-cost tasty foods available in your grocery store. DASH stands for Dietary Approaches to Stop Hypertension. Using a DASH plan I will help you lower your blood pressure and cholesterol. You can start DASH eating by making 1 or 2 of the gradual changes listed here:
*Add a vegetable-Aim for 3 to 4 servings of vegetables a day. A serving is 1 cup of raw, leafy vegetables or ½ cup of cooked vegetables. Canned, fresh or frozen vegetables all count toward your total daily servings.
*Include fruit, too-Eat 4 fruit servings a day. A piece of fresh fruit about the size of a tennis ball or ½ cup of fresh, frozen or canned fruit equals 1 serving.
*Dairy delicious-Include 2-3 servings of dairy each day. Examples of 1 serving of dairy are 1 cup of milk or 1 ½ ounces of cheese - a piece about the size of 6 stacked dice. If you have problems tolerating dairy foods, try using Lactaid milk or tablets.
*Power up with protein-Enjoy 3 to 6 ounces of lean protein every day. A piece of meat about the size of a deck of cards is 3 ounces. Lean proteins include chicken, fish or turkey. Try removing the skin from turkey or chicken before you eat it.
*Swap out with beans or peas-Go meatless once or twice a week. Use favorites like pinto beans or black-eyed peas as a main dish instead of meat.
*Snacking good-Try trail mix with nuts and raisins, graham crackers or fresh fruits or veggies when you need a pick-me-up.
*Use your resources-For more ideas on following a DASH eating plan, go to www.nhlbi.nih.gov/DASH.
Here is a simple twist on an old favorite and a tasty way to add fruits and vegetables to your day.
Carrot Ginger Salad
SALAD
2 cups carrots, cut into matchstick sizes
¼ cup chopped bell pepper
¼ cup raisins or dried cranberries
¼ cup unsalted cashews or sunflower seeds
DRESSING
½ cup orange juice
1 tablespoon vegetable oil
1 tablespoon low-sodium soy sauce
1/8 teaspoon ground ginger
1/8 teaspoon garlic powder
1 teaspoon sugar or honey
In a medium bowl, combine carrots, peppers, raisins and cashews. In a small bowl or a jar with a tight lid mix or shake together the dressing ingredients. Add the salad dressing to the vegetable mixture and stir to mix. Refrigerate for a few hours to let the flavors blend. Enjoy. Make sure to refrigerate leftovers within 2 hours. NOTES-For a pleasing presentation, use matchstick sized carrots, not finely shredded carrots. Next-day leftovers taste great. Honey is not recommended
Nutrition information: Makes 4 servings of ½ cup each. Each serving provides: 150 calories, 8 grams fat, 330 mg sodium, 19 grams total carbohydrate, 3 grams fiber and LOADS of deliciousness!
Recipe from foodhero.org. .
