DASH Diet

Research has shown that diet affects the development of high blood pressure (hypertension). As blood is pumped from your heart through your body, the blood puts force or pressure against the blood vessel (or artery) walls. Your blood pressure is a reading, or measure, of this pressure. When that pressure goes above a certain point, it is called high blood pressure, another name for hypertension. High blood pressure is called the "silent killer" because it most often has no signs or symptoms. It makes the heart work too hard and if not controlled over time, it can lead to heart and kidney disease, and stroke.

Studies have shown that following the Dietary Approaches to Stop Hypertension or DASH Diet http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/index.htm and reducing sodium, lowers blood pressure. If you do not have high blood pressure, following the DASH diet and reducing your sodium intake may help prevent the development of high blood pressure.

The DASH diet is similar to the Heart Healthy and TLC diets. Like these diets, the DASH diet recommends no more that 2,400 mg of sodium a day. But, the DASH diet also recommends a lower level of 1,500 mg sodium a day. Talk with your health care provider before making any type of change in your diet. And, if you choose the DASH diet, ask your provider what amount of sodium (2,400 or 1,500 mg) you should not exceed on a daily basis. You can ask your provider for a referral to a registered dietician (RD), who can help you choose foods and plan menus, monitor your progress, and encourage you to stay on the diet. You might also want to enlist the help of a family member or friend, to give you support and help you stay on track. Finding a "buddy" to go on one of these diets with you can also provide support. Try to stay focused on your ultimate goal - to prevent heart disease and protect your health - and have some fun learning new recipes and different ways to cook!

The DASH diet is made up of foods that are low in saturated fat, cholesterol, and total fat, such as fruits, vegetables, and low fat dairy products. It also includes whole grain products, fish, poultry and nuts, and reduced amounts of red meat, sweets, and sugar-containing beverages. It is rich in magnesium, potassium, and calcium, as well as protein and fiber. Eating foods rich in potassium is especially important, since potassium seems to prevent high blood pressure. Try to have more than 3,500 mg of potassium per day. There are different amounts, or servings, of specific food groups for different daily calorie levels, described in the charts that follow.

*Ask your health care provider or RD what is a reasonable daily calorie level for you.

Ask your health care provider or RD what is a
reasonable daily calorie level for you.

Know that the DASH diet has more daily servings of fruits, vegetables, and whole grain foods that you may be used to eating. This increases the fiber in your diet, which can cause bloating and diarrhea in some persons. To avoid these problems, gradually increase your intake of fruit, vegetables, and whole grain foods. Also know that only a small amount of sodium occurs naturally in foods. Because most of the sodium we consume is in processed foods, be sure to carefully check the label of these types of foods before purchasing. While some processed foods do have low or reduced sodium levels, some are loaded with it!

Here are some other helpful tips to reduce sodium and salt in your diet:

• Aim for no more than 2,400 milligrams of sodium per day.

• Use reduced sodium or no-salt-added products.

• Buy fresh, frozen, or canned with no-salt-added vegetables.

• Use fresh poultry, fish, and lean meat, rather than canned, smoked, or processed types.

• Choose ready-to-eat breakfast cereals that are low in sodium.

• Limit cured foods (like bacon and ham), foods packed in brine (like pickles, olives and sauerkraut), and condiments (like MSG, mustard, horseradish, catsup and barbeque sauce). Limit even lower sodium versions of soy and teriyaki sauce.

• Be spicy instead of salty! Flavor foods with herbs, spices, lemon, lime, vinegar, or salt-free seasoning blends. Start by cutting salt in half.

• Cook rice, pasta, and hot cereals without salt. Cut back on instant or flavored rice, pasta, and cereal mixes, which often contain added salt.

• Choose convenience foods that are lower in sodium. Cut back on frozen dinners, pizza, packaged mixes, canned soups or broths, and salad dressings - these often have a lot of sodium.

• Rinse canned foods like tuna to remove some sodium.