Dash Diet Shopping Checklist

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    healthy living DASH Diet: Dietary Approaches to Stop Hypertension • To flavor foods when cooking, use herbs and spices (like oregano, thyme, paprika, nutmeg, turmeric, and cori- ander) instead of salt. • Limit or avoid high-sodium foods (like smoked, cured, or processed foods; convenience foods or fast foods; high-sodium condiments; highly salted snacks; and sauces, mixes, and “instant” products). • Use fruit juice or vinegar to marinate foods. he DASH (Dietary Approaches to • Use only half the butter, margarine, Additional resources TStop Hypertension) eating plan is or salad dressing that you do now. Visit kp.org/mydoctor to: rich in whole grains, vegetables, fruits, • Gradually increase dairy products to and dairy products that are low in fat • View most lab results and two or three a day. Choose low-fat or check your preventive health and fat-free. The DASH diet approach fat-free dairy products. has been shown to improve health. reminders Treat meat as one part of the whole It helps to lower blood pressure and meal instead of the focus. • Email your doctor cholesterol, and is associated with lower • If you eat large portions of meat, cut risk of several types of cancer, heart • Use interactive online tools to back gradually—by a half or a third disease, stroke, heart failure, kidney help keep you and your family at each meal. Increase servings of healthy stones, and reduced risk of developing vegetables, rice, pasta, and dry beans diabetes. Also, by choosing the right at meals. Contact your Kaiser Permanente calorie level, it is appropriate as a plan Health Education Center or • Include two or more vegetarian-style for weight loss.
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