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The DASH diet is, to date, the only scientifically proven diet to lower blood pressure. It suggests natural and wholesome foods with lean meats, veggies, fruits, low-fat dairy, and grains. Many of us should try the DASH in part or in full, but how? Well, here are some DASH diet hacks to help you switch over as quickly as possible.
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1. Use low-fat yogurt instead of sour cream
Yummy, sour cream is so wonderful but it’s also filled with calories that stick right to your thighs. Dairy is super healthy due to good bacteria but also has a lot of calories, unless you go with low-fat varieties. So for starters, go with low-fat yogurt instead of sour cream.
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2. Lower salt intake
In patients that switched over to the DASH and also lowered salt intake, the blood pressure decreased even more. In fact, the most impressive results were seen in patients with the lowest salt intake. So replace salt with spices and herbs, such as parsley, oregano, and basil.
3. Cut Down Your Sugar Intake
Make sure to keep sugar to a minimum while on the DASH diet, or even try cutting it out altogether in order to have a successful diet.
4. Use frozen veggies and fruits
Wanting some veggies and fruits? Stock up on frozen ones and make a smoothie or any other quick meal whenever you feel hunger pangs. Find great DASH recipes that will brighten and sweeten up your day while bringing down your blood pressure.
5. A handful of nuts and seeds a day
Sunflower seeds and almonds are a rich source of healthy fats and minerals, such as magnesium and potassium. So instead of gorging on Doritos, go with nuts like these.
6. Eat whole, unprocessed foods
Food companies process foods to extend their shelf life. And sadly, this means processed meats, grains, and fruits usually have plenty of additives that are dealt with by the liver. The more processed foods you eat, the more your liver has to struggle to keep up. Go with fresh foods and ideally learn cooking for yourself.
We adopt a diet in early childhood and typically keep it throughout our life, but it can be changed. DASH diet shows us that there is a way to eat healthier, more nutritious foods that make us celebrate life and protect the body.