The DASH diet stands for Dietary Approaches to Stop Hypertension. According to an article in US News, some of the best heart healthy diets were the DASH, TLC and Mediterranean diets. In addition to addressing high blood pressure issues, these diets also follow the nutritional guidelines from the American Diabetes Association.
Just What is the Dash Diet?
The DASH diet is fairly easy to follow. The recommended daily servings are as follows:
- Fruits and Vegetables: 5 servings per day of each.
- Lean meat, poultry and fish: 2 to 3 servings. No more than 6 ounces a day.
- Whole grains: 6 to 8 servings
- Low-fat dairy: 2 to 3 servings.
- Nuts and Seeds: 1 serving.
- Healthy fats and oils: 2 to 3 servings
In addition, the DASH diet recommends reducing the intake of fat, sodium and alcohol, and to include foods rich in potassium, calcium and magnesium. Leafy greens are high on the recommended food list as well as berries, beets, bananas and potatoes. If diabetes is a concern, choose a sweet potato over white potatoes. Fish that is high in omega-3 fatty acids is also high on the Yes! List and includes salmon, sardines and tuna. Choose healthy fats such as olive oil and steer clear of trans and saturated fats.
How to Help
Although the DASH diet is fairly easy to implement, your parent has probably developed several heavily ingrained habits during the course of their lifetime. Help them incorporate a healthy diet into their lives without demanding it. This can be achieved by making small, gradual changes such as adding stir-fries with loads of vegetables and salads into their weekly menu. Vegetable soup is another good way of slipping additional vegetables in. Consider offering a fruit salad as a dessert. Bring in whole grains a little at a time and take the salmon out of hiding. Before you and they know it, they will have incorporated the DASH diet into their lifestyle.
Elderly Care Provider
An elderly care provider can help support your parent as they make the necessary lifestyle adjustments. They can do the grocery shopping and prepare healthy meals. They can accompany your parent on their daily walk or to their Tai Chi or water aerobics class. They can assist with the daily activities of living while providing that important aspect of a life well lived—companionship.
If you or an aging loved one are looking for elderly care in Ossining, NY, call the friendly staff at The Perfect Home Care at (855) 855-5728. Call today!
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