High Blood Pressure - Healthy Lifestyle Changes What You Need To Know

It’s easy to adopt the DASH eating plan. Here are some ways to get started:
Change gradually
● If you now eat one or two vegetables a day, add a serving at lunch and another at dinner.
● If you don't eat fruit now or have juice only at breakfast, add a serving to your meals or have it as a snack.
● Gradually increase your use of fat-free and low-fat milk and milk products to three servings a day. For example, drink milk with lunch or dinner, instead of soda, sugar-sweetened tea, or alcohol. Choose fat-free (skim) or low-fat (1 percent) milk and milk products to reduce your intake of saturated fat, total fat, cholesterol, and calories and to increase your calcium.
● Read the Nutrition Facts label on margarines and salad dressings to choose those lowest in saturated fat and trans fat. Treat meats as one part of the whole meal, instead of the focus
● Limit lean meats to 6 ounces a day—all that's needed. Have only 3 ounces at a meal, which is about the size of a deck of cards.
● If you now eat large portions of meats, cut them back gradually— by a half or a third at each meal.
● Include two or more vegetarian-style (meatless) meals each week.
● Increase servings of vegetables, brown rice, whole wheat pasta, and cooked dry beans in meals. Try casseroles, whole wheat pasta, and stir-fry dishes, which have less meat and more vegetables, grains, and dry beans
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