Building A Healthier Heart
Studies have shown that adoption of the Dietary Approaches to Stop Hypertension (DASH) eating plan, a low-fat diet rich in dairy foods, fruits and vegetables, has effects similar to single drug therapy in reducing the risk of heart attack and stroke by lowering blood pressure.
February is American Heart Month.
Here are some tips to take control of your blood pressure:
1. Be Cool as a Cucumber . Bite-sized fruits and vegetables such as apples, carrots, grapes, and broccoli can replace sodium-heavy potato chips as a healthy mid-afternoon snack. Lowfat yogurt can serve as a great dip.
2. Start Packing . Buying lunch every day can get expensive and it can be difficult to find heart-friendly options in fast-food chains. Bring your lunch with you: a prepackaged salad topped with lowfat shredded cheese will help you make the grade.
3. Make Your List and Check it Twice . When writing your grocery list, continue to follow the lowfat DASH eating plan. Stock up on lowfat dairy foods, such as lowfat milk, cheese, yogurt and a variety of fresh fruits and vegetables. Click here to download 5 Days of DASH to see a sample DASH diet plan.
4. Skip the Soda . Ditch the nutrient void sodas and opt for lowfat or fat free milk with dinner. Add chocolate or strawberry syrup for added flavor.
5. Avoid Lunchtime Laziness. Get in the habit of preparing a healthful lunch you can bring to work. A pita with grated carrots, cucumbers, bell peppers and sprouts topped with lowfat cheese is the perfect portable lunch.
