A small, family farm in Wisconsin

Posts tagged ‘DASH diet’

Eating for Health

I recently acquired a cardiologist.  Don’t be alarmed.  My heart is in pretty good shape for a 64 year old organ.  My primary doc wanted a second opinion on some test results, and the cardio doc says they’re not troubling.  She wants me to follow a healthy eating plan called the DASH Diet/Eating Plan.  DASH stands for Dietary Approaches to Stop Hypertension.    It’s a healthy diet that can be adapted to fit most peoples dietary needs. Since I’m diabetic I modify it to include fewer servings of carbs like fruits and grains.  The eating plan is meant to lower blood pressure by restricting salt.  It also restricts fats, and by doing that it lowers cholesterol.  Weight loss is also a result.  The diet pushes fruits and vegetables and whole grains.  If you look into this diet, be aware that  serving sizes may be different than you’re used to.  For example, a serving of meat on this plan is 1 oz.  Ordinarily a serving of meat is 3 -4 oz.

This is a typical dinner plate on the DASH Eating Plan.  Lots of vegetables!  The plan restricts your sodium intake to 2300 mg or 1500mg per day.  It also limits meat, fat, and sugar.

I’ll let you know how this goes.  So far it doesn’t feel restrictive or severe to me.   Not like that darn South Beach Diet that was such a punishment.

Lee is also following this DASH plan to a degree (because he eats what I serve him).  His cholesterol is high so it will help him.    I think the biggest change I’ve made is that I’m not buying processed food if I can avoid it.  It’s a lot of work to prepare everything from scratch, but the only way to control the ingredients of our foods.  All of the snack foods that Lee enjoys are processed junk so giving them up is a big sacrifice for him, and a lot of work for me!

Here is a link to a PDF file  on the DASH plan.

 

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