Today more and more people are becoming conscious of their health. Eating healthy and staying active are important parts of maintaining a healthy lifestyle. One way to keep your health in check is by following the DASH Diet. The DASH Diet (Dietary Approaches to Stop Hypertension) is an eating plan to help lower or control high blood pressure. This diet includes eating more fruits, vegetables, and whole grains and cutting down on saturated fat, cholesterol, and other unhealthy habits. Here are some tips on how to start eating healthy with the DASH Diet.
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Cut Back on Sodium
Reduce your intake of sodium as recommended by the DASH Diet. Too much sodium in your diet can lead to high blood pressure, which is a risk factor for heart disease, stroke, and kidney disease. Make sure to read labels on food products and choose low-sodium options. Try using herbs and spices instead of salt to flavor your food.
Eat More Fruits and Vegetables
Increase your intake of fruits and vegetables to get essential vitamins and minerals. Eating a diet rich in produce may reduce your risk of several chronic diseases, including type 2 diabetes and heart disease. Every day, try to eat a variety of different colors of fruits and vegetables to ensure you’re getting a wide range of vitamins and minerals.
Choose Whole Grains
Whole grains are an important part of the DASH Diet. Whole grains provide essential dietary fiber, vitamins, minerals, and phytochemicals. Foods like quinoa, oats, and brown rice are excellent sources of whole grains. Make sure to read labels and choose whole-grain options whenever possible.
Swap Out Saturated and Trans Fats
Saturated and trans fats can raise your cholesterol levels, which can increase your risk of heart disease. Swap out high saturated and trans fat foods for healthier options such as avocados, nuts, and olive oil.
Eat More Lean Proteins
The DASH Diet suggests eating more lean proteins such as fish, yogurt, and lentils. Lean proteins are important for maintaining muscle mass and healthy bones. When choosing proteins, try to look for options that are lean and low in saturated fat.
Eating healthy with the DASH Diet can help you maintain a healthier lifestyle and reduce your risk of developing chronic diseases. Start out by following the tips outlined above and make small changes to your diet to reap the health benefits of the DASH Diet.