Published on in Health Tip of the Week
Eating the right foods can support cardiac health and help reduce the risk of high blood pressure, also known as hypertension.
Melodee Mendoza, a nurse practitioner with the Cardiac Center, offers a healthy eating plan known as DASH — Dietary Approaches to Stop Hypertension. The plan includes a diet rich in fruits, vegetables, whole grains, low-fat dairy products, lean meats, fish, beans, nuts and seeds. This eating plan is also low in salt and sugar.
DASH Ideas for every meal
- Low-sugar instant oatmeal with 1% or skim milk. Add raisins, dried cranberries or walnuts.
- Smoothie made with low-fat milk, low-fat yogurt, fruits and vegetables.
- Multigrain waffle with low-fat yogurt or low-fat cream cheese, peach or strawberry slices.
- Whole-grain tortilla with peanut butter. Add a peeled banana, and roll it up.
- Low-sugar, high-fiber cereal with 1% or skim milk. Add fruit.
- One or two scrambled eggs, turkey or Canadian bacon, fruit and water.
- Sandwich with whole-wheat bread, lunchmeat turkey or chicken, low-fat cheese and your favorite veggies. On the side: fruit or vegetable sticks, low-fat yogurt and water
- Turkey chili, veggie chili or minestrone soup, with whole-wheat crackers, carrot sticks and skim milk
- Whole-wheat pasta salad with chopped veggies, low-fat cheese, chickpeas, sliced olives, and low-fat vinaigrette dressing. On the side: peach and water
- Whole-wheat tortilla filled with fat-free refried beans or mashed black beans, low-fat cheese and salsa. On the side: strawberries and water
- Whole-wheat pita filled with low-fat ricotta cheese, apple slices and a sprinkle of cinnamon. On the side: raw broccoli, low-fat ranch dressing, a snack-size bag of nuts and water
- Baked or grilled chicken, steamed broccoli, brown rice, and 1% or skim milk
- Baked or grilled salmon, baked sweet potato, green beans, and 1% or skim milk
- Turkey burger, low-fat cheese, whole-wheat bun, mixed greens salad with vegetables, low fat-dressing and water
- Whole-wheat pasta, 1/2 cup low-salt marinara sauce, three small turkey meatballs, part-skim parmesan cheese, salad with low-fat dressing and water
- Ground chicken or turkey tacos, with black beans, salsa, low-fat shredded cheese, shredded dark lettuce leaves, side of corn and water
- Low-sodium, three-bean vegetarian chili with chunky tomatoes
- Multigrain baked tortilla chips and salsa
- Small orange and 15 almonds
- Low-fat yogurt and 1/2 cup of berries
- Kabobs made with pretzel sticks, low-fat cheese cubes and grapes
- Mini pizza made with whole-grain English muffin, pasta sauce, and low-fat, shredded mozzarella cheese, topped with peppers, spinach or broccoli
And remember to go low in sodium when possible.
- Foods labeled: low sodium, no salt added
- Fresh or frozen fruits and veggies, rather than canned
- Packaged foods with less than 140 mg sodium per serving
- Meals that contain less than 500 mg sodium, and snacks that contain less than 150-200 mg sodium
- Instant or flavored rice or noodles and canned foods
- Salty snack foods and frozen meals
- Pasta sauces, marinades and dressings that are not labeled low sodium
- Adding salt, soy sauce, or seasonings that contain salt to cooked foods
Happy and healthy eating!
Contributed by: Melodee A. Mendoza, MSN, BSN, FNP-BC, CRNP, RN
Categories: Health Tip of the Week