The DASH diet is all about eating more fresh produce. The benefits of eating fruits and vegetables have been proven time and again to be the best thing for optimal health and to prevent diseases. A 2008 cross-sectional study showed that populations that had high consumption of fruits and vegetables had a significantly lower risk of developing high blood pressure. This finding was confirmed from several other studies as well. For instance, Mediterranean populations that generally had a very high consumption of fruits and vegetables enjoyed normal blood pressure levels, and had significantly lower risk of developing high blood pressure.
How to increase fruits and vegetable intake?
1. Breakfast with fruits: Start your day with a whole grain porridge with plenty of berries and banana slices as toppings. This will give you enough complex carbohydrates as well as the boost of antioxidants, vitamins, minerals necessary to kick start the day.
2. Snack with crisp veggies: Carry a bag of strawberries, dates or a small plum or pear to help you in the mid-morning hours or later in the day. Raw carrots or celery sticks dipped in hummus or your favorite nut butter is a good way to please your appetite and the right way to fuel as well.
3. Soups/ Salads: Soups or salads is one of the best recipes you can load up your vegetables. They are large enough to accommodate for lunch or dinner, keep you full longer. Toss a handful of nuts like almonds, walnuts, or add some omega-3 fats from avocado or add pomegranate seeds to your salad bowl can give an interesting twist to your salad.
Increase visibility: Presenting fruits and vegetables in a bowl in your dining table or making it more reachable is a good strategy to increase their intake. Typically one tends to reach out for these more often in place of other unhealthy snack options. It is an unintentional way of replacing a poor food choice with a healthier one.
The DASH diet is efficient in lowering high blood pressure primarily because of the fact that fruits and vegetables form the central part of the diet. Fruits and vegetables contain key nutrients that help maintain healthy blood pressure. It is estimated that the average American consumes only 3 servings a day of fruits and vegetables put together. The above tips can help you improve your fruit and vegetables consumption to at least 6 servings a day. The recommendation is to consume 8 to 10 servings a day.
