Recommendation
Rationale
Notes
Eat 8 servings of fruits and vegetables/day.
This new dietary recommendation (increased from 5 servings/day) may help combat hypertension.
A serving is a cup of raw or a half-cup of cooked vegetables or a piece of fruit. Eat “rainbow servings” of fruits and vegetables—include all the colors in your weekly diet.
Drink in moderation.
women: 1 drink/day men: 2/day
Small amounts of alcohol may be beneficial to your health, but large quantities are harmful.
Moderate amounts of red wine may be beneficial for heart patients. Dry red wine has tannins that increase “good” HDL cholesterol levels.
Drink 8-10 glasses of water/day.
Water helps with dry skin, flushes toxins from the body and is necessary for optimal internal organ function.
Add a lemon or lime wedge for variety. Carry a water bottle when you leave the house.
Eat a high-fiber diet and avoid highly processed foods.
Fiber aids digestion and staves off diabetes and obesity.
Look for whole-grain products. Avoid white flour and refined sugar.
Eat a low-fat diet.
Minimizing fat intake reduces the risk of cardiovascular disease and obesity.
Get fat from olive oil, olives, nuts, avocado or lean meats. Limit fatty meats, cheeses and butter.
Source: Kathryn Borgenicht, MD, geriatrician, Internal Medicine Associates, Bozeman, Montana.
