Best: The DASH Diet
The acronym stands for Dietary Approaches to Stop Hypertension, and the plan was designed by the National Heart, Lung, and Blood Institute specifically to lower blood pressure and prevent hypertension. DASH emphasizes foods high in fiber, vitamins, and minerals, and low in saturated fat, salt, and sugar, and the concept has withstood scientific scrutiny for 20 years: It’s effective for lowering blood pressure and cholesterol.
On the DASH Diet, you’ll be eating plenty of fruits and vegetables, whole grains, beans, nuts, fish, poultry, and low-fat dairy, while taking it easy on fatty meats, sweets, and high-sodium processed foods.
A typical day on the DASH Diet:
Breakfast
- Yogurt with fruit and nuts
Lunch
- Turkey and roasted vegetable sandwich on whole-wheat bread
Snack
- Vegetables with hummus or guacamole for a snack
Dinner
- Fish with vegetables and brown rice
Bottom line: The emphasis on eating whole foods without cutting out entire food groups makes the DASH Diet easier to stick to in the long run, and its proven effectiveness makes it a great heart-healthy plan.
Learn more about the best foods for lowering blood pressure.
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