This 1,calorie DASH Diet meal plan to help lower your blood pressure, lose weight and prevent diabetes. Voted the “Best Diet Overall” for eight years in a row from till by U. The original intention of the DASH Diet Dietary Approaches to Stop Hypertension was to help lower high blood pressure or hypertension, which research shows it does well. But even if you don’t have high blood pressure, you might benefit from trying the DASH Diet, as research also shows it promotes weight loss and combats diabetes, all while being easy to follow and nutritious. The focus of the DASH Diet is more about what you can eat, rather than cutting foods out, like many trendy diets do these days, such as Whole30 and the ketogenic diet, which call to eliminate certain food groups altogether. The basic idea is to load up on fruits and veggies, choose whole grains over refined, include calcium-rich dairy items, and eat modest amounts of lean meat and fish. With this week’s meal plan, we make it even easier to follow the DASH Diet with 7 days of healthy and delicious meals and snacks. Daily Totals: 1, calories, 60 g protein, g carbohydrates, 37 g fiber, 40 g fat, 1, mg sodium. Daily Totals: 1, calories, 41 g protein, g carbohydrates, 30 g fiber, 53 g fat, mg sodium.
The overall goal of the DASH Diet — short for Dietary Approaches to Stop Hypertension — is to lower your consumption of sodium, which aids in lowering your blood pressure. Since the diet focuses on eating the right foods with the right portions, it’s also effective for short- and long-term weight loss. To regulate your blood sugar and help curb your cravings, avoid fruit and whole grains, which have a lot of natural sugar, and alcohol, which also contain sugars. This would include 1 cup of skim milk or low-fat yogurt. Avoid regular or even fat-free cheese because they are often high in sodium. Try leafy greens like lettuce and spinach or cruciferous vegetables like broccoli or cabbage. You can also eat cucumbers, squash, peppers, and tomatoes. More: Dr. Oz’s Favorite Salad Recipes You can also enjoy up to 6 ounces of lean meats, fish, and poultry a day.
That’s generally OK, as long as the average of several days or a week is close to the recommendations. Deli turkey slices for the meat. The DASH diet emphasizes foods that are lower in sodium as well as foods that are rich in potassium, magnesium and calcium — nutrients that help lower blood pressure. Give today. But even if you don’t have high blood pressure, you might benefit from trying the DASH Diet, as research also shows it promotes weight loss and combats diabetes, all while being easy to follow and nutritious. Store in a zipper bag in the refrigerator. Fruit: Make fruit fresh or frozen a part of your diet every day. The DASH diet features menus with plenty of vegetables, fruits and low-fat dairy products, as well as whole grains, fish, poultry and nuts. Avocados are loaded with monounsaturated fats as well as antioxidants lutein, vitamin E and beta-carotene.