| The Dietary Approaches to Stop Hypertension or | | | | reduction. |
| DASH came up with series of approaches for | | | | 4. Meat, Poultry and Fish--Meat and fish, either |
| people who aim to take control of their starving | | | | processed or raw, are a rich source of proteins, |
| habits to lessen the dangers of high levels of | | | | vitamin B, iron and zinc. Prepare and cook it |
| anxiety. The interesting fact about it is that it's | | | | properly by taking the skin and fats before either |
| also beneficial in protecting dieters against | | | | broiling, roasting or frying. |
| osteoporosis and common human illnesses such as | | | | 5. Nuts, Seeds and Beans--Almonds, kidney beans |
| cancer, stroke, diabetes and heart failure. Save | | | | and sunflower seeds and the like are good |
| yourself from diverse threats of hypertension; | | | | sources of magnesium, potassium and protein. |
| induct the dietary approach through the eight | | | | They are also rich in fiber and its phytochemicals |
| foods you should eat. | | | | helps fight against cancers and cardiovascular |
| 1. Foods enriched with whole grains like breads, | | | | diseases. |
| oatmeal, cereals, pasta and rice--Grains provide | | | | 6. Fats and Oils-Fat-enriched foods help the body |
| good sources of energy for the body. | | | | absorb the essential vitamins for the immune |
| 2. Fruits and Vegetables--These two foods are | | | | system; excessive fats can amplify the risk of |
| recommended for everyday intake, at least eight | | | | heart disease, diabetes and obesity. |
| to ten servings a day. Tomatoes, carrots, | | | | 7. Low-fat Sweets--Jellybeans, graham crackers |
| broccoli, sweet potatoes as well as oranges, | | | | and light flavored cookies are also considered for |
| apples and prunes, are rich in fiber, protein, | | | | consumption in this program. Dark chocolate is |
| carbohydrates, vitamins and minerals. | | | | also recommended since it contains substances |
| 3. Dairy Products--Milk, yogurt and cheese are | | | | that lower hypertension. |
| three main dairy entrees containing major | | | | 8. Low-sodium snacks--Buy nourishments which |
| vitamins, calcium and protein. Fat-free or low-fat | | | | has "no salt added" or "low sodium rich" |
| dairy products are effective during DASH | | | | trademarks found in bold parts of the snack. |