Eating Well With Kim: The DASH Diet: Dietary Approaches to Stop Hypertension

By: Kim Beavers
By: Kim Beavers

Thursday, March 27, 2014

The DASH diet (Dietary Approaches to Stop Hypertension) has recently been rated one of the best overall diets by U.S. News.

To be top rated the diet had to be easy to follow, nutritious, safe and effective for weight loss as well as preventative against diabetes and heart disease. The DASH diet was developed to fight high blood pressure by The National Heart, Lung and Blood Institute. High blood pressure or not, the DASH diet is a great overall diet to aid most anyone in the quest for healthy living.

Shopping for the DASH diet is actually quite simple.

Here are a few hints to get you started.

  • Focus on more fresh fruits and vegetables
  • Diets high in fruits and vegetables are naturally high in potassium and lower in sodium and this in part aids in reducing sodium.
  • Add more nuts, seeds and beans to your grocery cart
  • This recommendation also provides potassium, fiber and more delicious nutrients
  • Use lean meats and fish as protein sources ~ 6 ounces a day or less
  • Finally aim for 2-3 servings of low fat dairy a day.

In addition, there are multiple free resources available on The National Heart, Lung and Blood Institute website. You can download the 64 page explanation on the DASH eating plan with suggested menus and additional ideas to get you started.

Until next time: Eat well and shop well.

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