Keeping Your Brain Healthy - Manual / Resource - Page 9
The Dietary Approach to Stop Hypertension (DASH)
The Dietary Approach to Stop Hypertension (DASH)
The DASH diet aims to reduce blood pressure and recommends:
Eating a diet that is low
in saturated fat, total
fat and cholesterol; and
high in fruits, vegetables
and low-fat dairy.
Consuming whole grain,
poultry, fish and nuts.
Decreasing intake of fats,
red meats, sweets, sugared
beverages and sodium.
The Mediterranean Diet
The Mediterranean Diet incorporates different principles of healthy
eating, typically found in the areas bordering the Mediterranean Sea
and recommends:
Focusing on fruit,
vegetables, nuts,
and grains.
Replacing butter with
healthy fats, like olive oil.
Using herbs to flavor
food instead of salt.
Eating fish and poultry
at least twice a week.
Limiting red meat.
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