The overall goal of the DASH Diet — short for Dietary Approaches to Stop Hypertension — is to lower your consumption of sodium, which aids in lowering your blood pressure. Since the diet focuses on eating the right foods with the right portions, it’s also effective for short- and long-term weight loss. To regulate your blood sugar and help curb your cravings, avoid fruit and whole grains, which have a lot of natural sugar, and alcohol, which also contain sugars. This would include 1 cup of skim milk or low-fat yogurt. Avoid regular or even fat-free cheese because they are often high in sodium. Try leafy greens like lettuce and spinach or cruciferous vegetables like broccoli or cabbage. You can also eat cucumbers, squash, peppers, and tomatoes.
Serve over greens. You’re all set. Spray microwave-safe dish czlories cup with cooking spray. One serving equals one-third plan a cup of 1200, 2 tablespoons of seeds or a half cup of legumes, such as kidney or garbanzo beans. Toast until the cheese begins to melt. Your Video is Loading. Opt for protein-rich foods that have healthy calories, like fresh nuts diet seeds, or fatty fish like salmon or mackerel.
Dress the salad with 1 Tbsp. We included lots of high-potassium foods, such as cantaloupe, sweet potatoes and white beans, and seasoned dishes with just a little bit of salt-a combination that works together to keep blood pressure balanced. One serving equals one-third of a cup of nuts, 2 tablespoons of seeds or a half cup of legumes, such as kidney or garbanzo beans. Keep Your Protein Lean. Top greens with carrot, cucumber and vinaigrette. Danielle is an integrative dietitian, culinary nutritionist, author and consultant, frequently lending her love of creating to high-profile food and nutrition media outlets. Close Close Login. Researchers followed the diets of nearly 4, participants over 13 years and found that people under age 75 who followed the DASH diet developed heart failure half as often as those who didn’t follow DASH.