Discover the 15 steps to follow the Dash Diet and lose weight without having to spend hours in the gym
Por: Evandro
1. Reduce Sodium Intake Gradually
Begin by gradually reducing your sodium intake. Aim for no more than 2,300 milligrams per day and, if possible, work towards the lower target of 1,500 milligrams for optimal blood pressure management.
Fill half your plate with a colorful array of fruits and vegetables. These nutrient-packed foods are rich in potassium, which can help counteract the effects of sodium and support heart health.
Opt for lean protein sources such as poultry, fish, beans, and nuts. These protein choices are lower in saturated fat, promoting cardiovascular health.
Replace refined grains with whole grains like brown rice, quinoa, and whole wheat bread. Whole grains provide essential nutrients and contribute to heart health.
Choose low-fat or fat-free dairy products to fulfill your calcium needs without the saturated fat content. These options align with DASH principles for cardiovascular wellness.
Limit your intake of sweets and added sugars. Opt for naturally sweet options like fruits when craving something sweet and keep dessert portions in check.
Incorporate potassium-rich foods such as bananas, oranges, potatoes, and spinach. Potassium plays a crucial role in counteracting the effects of sodium on blood pressure.
Reduce your intake of red meat and foods high in saturated fats. Choose leaner protein sources and heart-healthy fats to support overall cardiovascular well-being.
Stay vigilant about your blood pressure. Regular monitoring allows you to track progress and adjust your diet and lifestyle as needed to maintain optimal heart health.