The DASH (Dietary Approaches to Stop Hypertension) diet plan is easy to use if you have common sense. Fresh, wholesome foods are best and can be enjoyed often. A few life-changing tactics can make this diet work for just about anybody who is willing to eat better and live a healthier lifestyle. Whole grains, fresh fruits and vegetables combined with low or non fat dairy foods are the staples of the DASH Diet. Whole grains, means just that, whole grain. Breads that are made from whole grains are healthier for you than breads made from unbleached flour, for example. Eating fresh fruits and vegetables can be a challenge when the seasons change, but it can be done. Fruits and vegetables that have been frozen while still fresh are also good choices. Freeze with as little processing as possible to retain nutrients.
What to Look for
Find recipes that are easy to make at home. Make lists and keep your kitchen stocked with healthy foods. Buy fresh produce as needed. Canning and freezing foods will also help to keep you eating right. They remain high in nutrients and can be used in a variety of ways. If you must buy certain types of food, read labels. Try to find foods that are whole and in a more natural form. The less processing a food goes through the better off you are when you eat it or incorporate it into a recipe. If you know what to look for on food labels, you will be able to find a variety of foods and condiments that will fit into the DASH Diet nicely. All it takes is a little reading and the willingness to change a few habits.
Common Pitfalls
When buying any packaged food product, always look for the phrase "natural flavorings and seasonings." Sodium is a natural seasoning and should be used in moderation or not at all depending on the severity of your case of hypertension. MSG (monosodium glutamate) is another natural flavoring that should be avoided. It is also a form of sodium and should be eliminated if possible. Many Asian seasonings and dishes are high in sodium and other minerals that can effect hypertension. Read labels and try to avoid foods with lots of additives and preservatives. You can season these to your own taste and have a much healthier diet.
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