Farmers Markets to Lower Blood Pressure with the DASH Diet
This Dietary Approaches to Stop Hypertension (DASH) diet is recommend to manage high blood pressure. This diet is rich in fruits and vegetables. You need to consume between three to five servings of vegetables daily and between four to five fruits daily. That likely sounds overwhelming, but it can be effective in your efforts to lower blood pressure.
One vegetables serving is equal to 1 cup raw leafy green vegetable, ½ cup cut-up raw or cooked vegetables, or ½ cup vegetable juice.
One fruit serving is equal to 1 medium fruit, ¼ cup dried fruit, ½ cup fresh, frozen, or canned fruit, or ½ cup 100% fruit juice.
It’s the perfect time of year to adopt the DASH diet if you are struggling with high blood pressure. Many varieties of produce are in season and farmers markets are readily available.
3 Benefits of Shopping at Farmers Markets
- Farmers markets are environmentally friendly. The food is produced and sold locally, while food in grocery stores travels an average of 1500 miles before it reaches your plate.
- Produce grown for farmers markets is typically allowed to fully ripen naturally before it is harvested. Nothing is used to speed up the ripening process.
- The produce purchased at a farmers market comes straight from the garden. No processing. This equals fresh and nutrient rich food.
Tips for Shopping at Farmers Markets
Shopping at a farmers market is not the same as going to the grocery store.
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Do you peel your fruits and vegetables?
When you peel fruits and vegetables you throw away a large chunk of its nutritional value. Such as a large dietary fiber loss when you throw out an apple skin, along with vitamin C, and various other minerals.
You may be tempted to throw out produce skins due to pesticides. Instead opt to thoroughly wash your produce to remove potential contaminants. If you are especially concerned, consider buying organic produce.
All the best,
Lisa Nelson, RD
eNutritionServices
