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Blood pressure diet

By ninemsn staff
|
Air date: Friday, November 23, 2012
|

It's the blood pressure diet some older Aussies claim gives them a new lease on life.

The dietary approach to stop hypertension diet — or the DASH diet as it is better known — has been proven to reduce blood pressure and lower cholesterol.

But what's on the menu?

At least 4-5 servings of fruit and vegetables a day, three serves of low fat or non-fat dairy, 200g of lean meat, fish or poultry and wholegrain foods.

For more information, visit www.dashdiet.org.

The DASH diet eating plan:

Breakfast
Oatmeal, Whole Wheat English Muffin with Jam, Light Yogurt and Pineapple Juice
or
Freshly Squeezed Orange Juice, Cinnamon Raisin English Muffin with Light Cream Cheese

Lunch
Chicken Waldorf Salad, Dinner Roll, Baby Carrots, Non-fat Milk
or
Turkey and Light Swiss Cheese on Wholewheat Bread with Cranberry Sauce
or
Minestrone Soup

Snacks
Light Cheese
Banana
Almonds
Nectarines
Oranges

Dinner
Roasted Chicken Breast, Baked Potato, Asparagus and Tomato Spinach Salad with Balsamic Vinaigrette
or
Italian Bread Dipped in Olive Oil, Grilled Salmon with Barbecue Sauce, Red Potatoes, Green Beans

Dessert
Strawberries, Blueberries, and Blackberries on Light Vanilla Frozen Yogurt

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