“Lowering Blood
Pressure with a DASH of Good Advice!”
For years now nutrition experts and those in the
medical field have focused in vain on avoiding salt as a principle
dietary modification in the treatment of hypertension.
While the importance of limiting sodium intake should not be undermined,
research is now showing that lowering blood pressure with diet can be
achieved in other ways.
The DASH diet which stands Dietary Approaches to Stop Hypertension is
 an
eating plan rich in fruits, vegetables and low fat or nonfat dairy
products. It works because it is low in total fat, saturated fat and
cholesterol and is high in potassium, calcium, magnesium, fiber and
protein. This diet comes highly recommended by many organizations
including the National, Heart, Lung and Blood Institute and the American
Heart Association. There are many proven benefits of this diet which
include:
- Lowers blood pressure in just 14 days
- Improves response to medications
- Can help lower cholesterol
- Reduces risk of stroke and heart disease
- May help with weight loss.
The table below gives a good picture of what the DASH
diet looks like based on a 2,000 calorie diet.
Below are some tips for how one can get started on the DASH diet:
|
Food Group |
Daily
Servings |
Serving
Sizes |
| Grains |
7-8 |
˝ cup cooked rice or pasta
1 slice of bread |
| Vegetables |
4-5 |
1 cup raw leafy vegetable or
˝ cup cooked vegetable |
| Fruits |
4-5 |
˝ cup fresh, frozen or canned |
Low fat/non-fat dairy products
|
2-3 |
1 cup yogurt
1 (8 oz) cup of milk |
| Lean meats, poultry &
fish |
6 |
1 oz. cooked meat, poultry, or
fish
1 cooked egg |
| Nuts, seeds, & dry beans |
4-5 per week |
1/3 cup nuts; 2 Tbsp. peanut
butter; ˝ cup cooked dried beans |
| Fats & oils |
2-3 |
1 Tsp. soft margarine/oil |
| Sweets & added sugars |
5 per week |
1 Tbsp. sugar, jelly or honey |
| |
|
|
- Add a serving of fruit at each meal.
- Choose whole grain products such as whole wheat
bread and whole grain cereal.
- Add an extra serving of veggies to dinner to add
color to your plate.
- Gradually increase dairy and try skim milk as a
meal beverage.
- Reduce size of meat portion.
- Try unsalted nuts for a snack
For additional healthy eating tips and to find a
registered dietitian in your area please visit
www.eatright.org.
References:
1. The DASH Diet Eating Plan. Available at:
www.dashdiet.org
Accessed 08/09.
2. Your Guide to Lowering Your Blood Pressure with DASH. Available at:
www.nhlbi.nih.gov Accessed
08/09.
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Palm Beach County:
Susan V. Grammond, MPH, RD, LD/N
Clinical Coordinator-WIC and Nutrition
Palm Beach County Health Department
800 Clematis Street- Room 5523
West Palm Beach, FL 33401
(561) 671-4071 |
