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The DASH DIET – It Works for Me

13 Sep

I am currently on this diet that I came across while researching hypertension which runs in my family and which I inherited. It is under control with one pill (water pill). Ever since I was diagnosed five years ago I have been looking for a diet that would help me. I am hoping to be able to live without the pill – though my doctor said do not hold my breath. He believes that once you have high blood pressure, there is no way to reverse, you can only control it. I want to prove him wrong.   Ever since I have been on this DASH – Dietary Approaches to Stop Hypertension – my blood pressure has been very, very normal sometimes I think it is too low. I check my pressure every other day at the drug store and keep a record of it.  These days Safeway also have this machine and you can purchase a card that  that keeps track of your blood pressure from one visit to the next. I find this very useful.

    I do not cook with salt anymore, I use a lot of spices and lots of lemon. I find with the taste of lemon I do not miss salt. Also with chili pepper, I do not miss salt.  I do not eat processed foods. I like buy low sodium cheese – usually Swiss cheese has the lowest fat and sodium content. I eat lots of fresh vegetables and fresh or frozen fish. Rarely I eat canned fish because of the salt.  If I do I have to wash it first and then prepare it.  My meals are simple but I feel a lot better. I eat whole grain bread if I eat bread at  all. I buy the ezekiel bread which claims to be made from sprouted grain. It’s really good. I have one of that in the morning with a tablespoon of unsalted almond butter.  Sometimes I put slices of banana on it for a change of taste. In the process I have also lost about 20 pounds in the last three months. So, the benefits are there.

Here are some tips if you would like to try something different:

  1. Be spicy instead of salty – flavor foods with herbs, spices, lemon, lime, vinegar, or salt-free seasoning blends.
  2. Use fresh poultry, fish, and lean meat, rather than canned, smoked, or processed types.
  3. Eat moderate portions, and when snacking, eat fruit, vegetable sticks.
  4. Choose “convenience” foods that are lower in sodium. high in sodium.
  5. Start your day with breakfast cereals that are lower in salt and sodium.
  6. Cook rice, pasta, and hot cereals without salt;
  7. Buy fresh, plain frozen, or canned with “no-salt-added” vegetables.
  8. Drink water or club soda instead
  9. When eating out, move the saltshaker away —
  10. Eliminate or cut back on processed and fast foods that are high in salt and sodium.

Share your success stories please.

Sensible tips for eating out while on weight loss program

23 Jul

Are you finding it tough to stick to a low-saturated fat, low-cholesterol diet when eating out? Try these suggestions:

  • Choose restaurants that have low-saturated fat, low-cholesterol menu choices. And don’t be afraid to make special requests — t’s your right as a paying customer.
  • Control serving sizes by ordering a side-dish or appetizer as your meal, sharing a dish with a companion, or taking half of your entrée home.
  • Ask that gravy, butter, rich sauces, and salad dressings be served on the side. That way, you can control the amount of saturated fat and cholesterol that you eat by adding a small amount to your food.
  • Instead of chips, fries, or coleslaw, ask to substitute a salad or baked potato instead. If the restaurant doesn’t allow for substitutions, just ask your server to leave those unhealthy extras off of your plate

(from Harvard Everyday Health Newsletter)

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