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BLOOD PRESSURE > LOWER Blood pressure >
The dash Plan and Hypertension
By Larry Keller
Tips for Starting the Dietary Approaches to Stop Hypertension (DASH) Plan
- Change gradually to the new diet.
- Limit meat to 6 ounces a day. A 3-ounce serving is about the size of a deck of cards. Include two or more meatless meals each week.
- Use fruits or other foods low in saturated fat, cholesterol, and calories as desserts and snacks. Examples: unsalted pretzels, graham crackers, low-fat and fat-free yogurt, popcorn with no salt or butter added, dried fruits, and raw vegetables.
- Select whole grain foods, such as whole wheat bread and whole grain cereals, to get added minerals and fiber.
Here is a sample DASH menu for one day, based on 2,000 calories a day. Serving sizes should be adjusted up or down to reflect other calorie levels. This menu allows 2,300 milligrams of sodium.
Breakfast
- 3⁄4 cup bran flakes cereal
- 1 slice whole wheat bread
- 1 small banana
- 1 cup fat-free milk
- 1⁄2 cup orange juice
- 1 teaspoon soft margarine
Lunch
- Barbecue beef sandwich
- 2 ounces beef, eye of round
- 1 tablespoon barbecue sauce
- 1 slice (1 ounce) reduced-fat cheddar cheese
- 1 large leaf romaine lettuce
- 2 slices tomato
- 2 slices whole grain bread
- 1 cup three-bean salad
- 1 medium orange
Dinner
- 3 ounces cod, baked, sprinkled with lemon juice
- 1⁄2 cup long grain brown rice
- 1 cup spinach, cooked in 1 teaspoon canola oil
- 1 small corn bread muffin
- 1 teaspoon soft margarine
Snack
- 1 cup fat-free fruit yogurt
- 1 ounce roasted almonds
- 2 large graham cracker rectangles
- 1 tablespoon peanut butter
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