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What are some DASH diet tips?

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  • Add a serving of vegetables at lunch and at dinner.
  • Add a serving of fruit to your meals or as a snack. Canned and dried fruits are easy to use, but check that they don't have added sugar.
  • Use only half your typical serving of butter, margarine, or salad dressing, and use low-fat or fat-free condiments.
  • Drink low-fat or skim dairy products any time you would normally use full-fat or cream.
  • Limit meat to 6 ounces a day. Make some meals vegetarian.
  • Add more vegetables and dry beans to your diet.
  • Instead of snacking on chips or sweets, eat unsalted pretzels or nuts, raisins, low-fat and fat-free yogurt, frozen yogurt, unsalted plain popcorn with no butter, and raw vegetables.
  • Read food labels to choose products that are lower in sodium.

From: DASH Diet and High Blood Pressure WebMD Medical Reference

SOURCES:

National Heart, Lung, and Blood Institute: "Lowering Your Blood Pressure With DASH."

National Heart, Lung, and Blood Institute: "What is the DASH Eating Plan?"

FamilyDoctor.org: "The DASH Diet: Healthy Eating to Control Your Blood Pressure."

Reviewed by Nivin Todd on March 28, 2019

SOURCES:

National Heart, Lung, and Blood Institute: "Lowering Your Blood Pressure With DASH."

National Heart, Lung, and Blood Institute: "What is the DASH Eating Plan?"

FamilyDoctor.org: "The DASH Diet: Healthy Eating to Control Your Blood Pressure."

Reviewed by Nivin Todd on March 28, 2019

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What servings are suggested in the DASH diet?

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