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30-Day Diet Meal Plan

10 Tips for Success

It’s important that anyone that want to lower blood pressure should combine the diet with other healthy approaches such as more exercises, losing weight and cutting back on alcohol consumption. Be physically active while following the DASH eating plan. Combining DASH with a regular physical activity program, such as walking or swimming, will help you shed pounds and stay trim for the long term. Start with a simple 15-minute walk during your favorite time of day, and gradually increase the amount of time you are active. You can do an activity for 30 minutes at one time, or choose shorter periods of at least 10 minutes each. The important thing is to total at least 2 hours and 30 minutes per week of activities at a moderate intensity level. For more health benefits, gradually increase to 5 hours per week.

This 30 day DASH Meal eating plan can help you. Here's a look at the mechanics of the DASH diet and the benefits of a healthy lifestyle:

• Emphasizes vegetables, fruits, and whole-grains
• Includes fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
• Limits foods that are high in saturated fat. These foods include fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils
• Limits sugar-sweetened beverages and sweets

Since your aim is to control blood pressure, make DASH diet in conjunction with lifestyle changes can help you on this journey. It also can help you lose weight by simply changing your eating habits and incorporating exercise into your daily routine. It meets your nutritional needs and has other health benefits for your heart. So get started today, and make the DASH for a healthy life.