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- 7 min
- Garlic Butter-Roasted Salmon with Potatoes & Asparagus. Breakfast (309 calories) 1 serving Old-Fashioned Oatmeal. 1/4 cup raspberries. chopped walnuts.
- Chicken Hummus Bowls. Breakfast (309 calories) 1 serving Old-Fashioned Oatmeal. 1/4 cup raspberries. chopped walnuts. Snack (148 calories)
- Vegan Superfood Buddha Bowls. Breakfast (278 calories) 1 cup non-fat plain Greek yogurt. 1/3 cup blueberries. slivered almonds. Snack (72 calories)
- 5486621.jpg. Breakfast (278 calories) 1 cup non-fat plain Greek yogurt. 1/3 cup blueberries. slivered almonds. Snack (318 calories) 1 large banana.
- Day 1 Menu
- Day 2 Menu
- Day 3 Menu
Breakfast
1. 1 cup of oatmeal without salt. 2. 1/4 cup raisins. 3. 1 medium banana. 4. 1 cup fat-free milk. 5. Coffee, tea or water.
Lunch
1. Hummus plate with: 1.1. 1/2 cup hummus. 1.2. 1/2 medium red pepper. 1.3. 1/2 medium cucumber. 1.4. 10 baby carrots. 1.5. 3 falafel patties (about 2 inches in diameter). 1.6. 1 whole-grain pita pocket. 2. Water
Dinner
1. Roasted salmon with: 1.1. 4 ounces of salmon. 1.2. Maple balsamic glaze. 2. 1 cup whole-grain and wild rice blend. 3. 3/4 cup green beans with red bell peppers. 4. 1/2 cup canned pear slices in juice. 5. Tea, hot or cold and not sweetened.
Breakfast
1. 1 cup mixed fruit such as melon and grapes. 2. 1/2 whole-wheat bagel. 3. 1 tablespoon natural peanut butter. 4. 1 cup skim milk. 5. Coffee, tea or water.
Lunch
1. Spinach salad with: 1.1. 3 cups fresh spinach leaves. 1.2. 1 sliced pear. 1.3. 1/2 cup canned mandarin oranges. 1.4. 1 tablespoon red wine vinegar. 1.5. 1 tablespoon olive oil. 1.6. 1 ounce of goat cheese. 1.7. 3 ounces of cooked chicken. 2. 1 small whole-wheat roll. 3. Water.
Dinner
1. Vegetarian pasta with: 1.1. 1/2 cup marinara sauce. 1.2. 1 cup chopped summer squash. 1.3. 1/2 cup frozen chopped spinach. 1.4. 1 1/2 cup whole-wheat pasta. 2. 1 cup melon. 3. 1 cup skim milk.
Breakfast
1. Avocado toast with: 1.1. 1 medium avocado. 1.2. 1/4 cup sundried tomatoes. 1.3. 1 poached egg. 1.4. 1 slice whole-wheat toast. 2. 1 medium orange. 3. Coffee, tea or water.
Lunch
1. Tuna salad on crackers with: 1.1. 3 ounces low-sodium canned tuna. 1.2. 1/4 cup diced onion. 1.3. 1/4 cup diced bell pepper (red, yellow or orange). 1.4. 1/4 cup diced celery. 1.5. 1 tablespoon low-fat mayonnaise. 1.6. 8 melba toast crackers. 2. 1 apple. 3. 1/2 cup skim milk.
Dinner
1. Vegetable stir-fry with: 1.1. 1/2 teaspoon sesame oil. 1.2. 1/2 cup sliced onion, sliced. 1.3. 1/2 cup chopped red bell pepper. 1.4. 1/2 cup sliced button mushrooms. 1.5. 1/2 cup broccoli florets. 1.6. 1/2 cup sliced carrots. 1.7. 1/2 teaspoon chopped fresh ginger. 1.8. 1/2 teaspoon chopped fresh garlic. 1.9. 1/2 tablespoon mirin rice wine. 1.10. 1/2 teaspoon reduced-sodium soy sauce. 1.11. 1/2 tablespoon chopped cashews. 2. 1 cup brown rice. 3. Yogurt, low-fat and low added sugar. 4. Water.
Aug 24, 2020 · Whole Grains. Whole grains contain more fiber, nutrients and minerals than their refined counterparts. One study of 200 people found eating 3 portions of whole grains a day reduced their risk of high blood pressure considerably by 15-25% (6).
You should aim for 2,400 mg of sodium each day. This is if you have diabetes and your blood pressure is normal. But if your blood pressure is high, you should eat even less. This advice is from the American Diabetes Association.
Both Canada’s Food Guide and the DASH diet focus on vegetables, fruit, whole grains and protein choices such as nuts, seeds, beans, lean meats, poultry, fish and low- fat dairy foods. The DASH diet is also low in saturated fat, sugar and salt.
May 25, 2023 · The DASH diet is a healthy-eating plan designed to help prevent or treat high blood pressure, also called hypertension. It also may help lower cholesterol linked to heart disease, called low density lipoprotein (LDL) cholesterol.
People also ask
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The Dietary Approaches to Stop Hypertension (DASH) diet is a heart-healthy eating plan proven to reduce cholesterol and blood pressure. Research shows that, if you have high blood pressure, following the DASH diet can lower your systolic blood pressure by as much as 11 points. Now that is a recipe for better health! How It Works.
