Page 21 - Impression March 2020

Healthy at Hopkins
Monthly

March 2020
Keep the Pressure Down

The Heart Healthy Meal Plan

The Dietary Approaches to Stop Fight the Fat
Hypertension (DASH) diet was created
to target and promote a heart healthy Another component of the DASH diet Remember
eating pattern. It is a flexible eating is limiting the amount of saturated the DASH diet is only one
plan that focuses on increasing fat which comes from animal sources component of maintaining
servings of fruits, vegetables and including fatty beef, pork, butter, a heart healthy lifestyle.
whole grains while limiting amounts cheese and poultry with skin. These
of saturated fats and reducing levels foods increase LDL (bad) cholesterol These approaches work
of sodium. which puts strain on blood vessels best when you quit
and thereby increases blood pressure. smoking, manage stress
Power of Plants Swap fatty meats for lean fish, poultry and maintain a healthy
The DASH diet recommends eating without the skin, or beans on most weight. Track your progress
4-5 servings of fruits and vegetables days of the week and replace full fat on your wellness journey
each day and at least 6 servings of for low fat dairy options. with a journal or using the
whole grains. These foods are high Healthy at Hopkins portal.
in fiber which helps to reduce your Season without Sodium
risk of cardiovascular disease and are A final component of the DASH diet
packed with minerals like potassium is to reduce the amount of sodium,
and magnesium which help to reduce or salt, in the diet. This is done by
blood pressure. Some examples of limiting processed foods and cooking
high fiber, nutrient dense foods are more at home where you have control
sweet potatoes, spinach, mushrooms, over the amount of salt added to
peas, beans and nuts. Go meatless on your food. Have patience as you For more information
Mondays to add more plants into your experiment with adapting your tastes
diet! access the Healthy
to foods with less sodium! Break into
your pantry and add fresh or dried at Hopkins portal
herbs and spices to dishes instead of through my.jhmi.edu
salt.

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