“Dash Diet”
Referring to: Dietary Approaches to Stop Hypertension, or a low sodium diet is what we should be consuming on a regular basis, even without high-blood pressure. New recommendations for the average person is anywhere between 2-3 grams (equivalent of 3 tsps) for the day. The average American presently consumes between 5-8 grams or equivalency of 5-8 tsps of salt per day! This is extremely dangerous in the long run for your organs, but specifically for the heart and kidneys.
When consuming salted (seasoned) food, it should be offset by fruit or vegetables with a high content of potassium, which is needed to push excess salt out of organs and maintain electrolyte balance.
Following the Mediterranean or DASH diet gives a person the proper amounts of food consumed at each sitting therefore reducing risk of hypertension for an individual.
There are a variety of Salt Substitutes on the market. Mrs. Dash is commonly used and a favorite of most, does come in a variety of flavors.
Fluids are equally important to a successful diet. Add 1-2 glasses of water with 1/2 to 1 whole lemon each day. Also drink 1-2 cups of Oolong tea each day. Oolong tea burns over 157% more fat than Green Tea and has become the most popular tea designed to accelerate weigh loss.
For more information and Recipes “Click” on Low Sodium Tips under Categories.
Meal Plan Low Sodium (LS)
Breakfast
Bread or Cereal…. Oatmeal (Instant “Heart Healthy Advanced Nutrition” LS and high Potassium)
Fruit…………………..Apple
Milk……………………Skim or 1%
Snack am
fruit
Lunch
Vegetable……………Cole Slaw
Vegetable……………LS Cream of Potato Soup
Meat…………………..Meatloaf with LS Gravy (3 0z)
Vegetable…………..Twice baked potato and steamed carrots
Bread………………… Wheat Roll
Dessert……………… Orange sherbet
Snack pm
1 0z …………………..nuts or seeds (unsalted)
Milk…………………. 4-6 oz low or nonfat yogurt
Dinner
Meat………………. Chicken Patty (3 oz)
Bread……………… Sesame seed bun
Vegetable………..Lettuce, tomato and onion (cooked or raw)
Vegetable……….. Baked beans
Fruit………………. Kiwi-Strawberry SaladDessert……………LS apple pie
Filed under: Hypertension, Low Sodium Tips, Meal Plans | Tagged: DASH Diet, Diet, Diets, Food, Free, health, Hypertension, low sodium, Meal Plans, Modify Recipes, Nutrition, salt substitute
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