Dairy Council shares tips for being heart healthy

The Dairy Council of Arizona is a paid sponsor of Sonoran Living Live

Heart Health - Making the DASH Difference

One in three adults has high blood pressure - and many probably don't know it. Hypertension, or high blood pressure, is a major risk factor for heart disease and stroke. You could be at risk for high blood pressure if you have excess body weight, drink too much alcohol and/or have a sedentary lifestyle. Work with your physician and dietitian to manage these risk factors and find a plan that is right for you. The DASH (Dietary Approaches to Stop Hypertension) eating plan may be a part of that plan.

The DASH eating plan is low in fat and rich in calcium, potassium and magnesium.  It includes three servings of dairy foods and eight to ten servings of fruits and vegetables each day.  Nuts, seeds and whole grains are also emphasized.  Here are some simple tips to DASH up your Diet:

Start smart
The best way to start your DASH day is with a breakfast that includes whole grains, fruit and milk - mix it up and have whole grain cereal with fruit and milk one day and whole grain toast with yogurt and fruit juice the next.

Re-think your drink!
Make lowfat or fat free milk your beverage of choice for meals, even consider ordering it when dining out.  

Encourage big dippers
Dip cut fruits into your favorite fat free flavored yogurt to add both fruits and a milk group food to your DASH eating plan.  Or switch from sweet to savory - simply stir your favorite herbs or seasoning blend into low fat or fat free yogurt for a delicious dip for fresh vegetables.  Use Greek yogurt for an added protein boost.

Savvy snack attacks
Enjoy fresh fruits or single serve packages of baby carrots, whole grain crackers, string cheese, yogurt smoothies or flavored milks for quick healthy snacks when you're on the go.  

For great recipes that will fit into your DASH eating plan and other nutrition tips, visit     www.dairycouncilofaz.org                             .  And follow us on Twitter: https://twitter.com/TerriVtheRD and https://twitter.com/AzMilkProducers.   

By Terri Verason, MS, RD
Director of Nutrition Education, Dairy Council of Arizona

The Dairy Council of Arizona is a paid sponsor of Sonoran Living Live