DASH DIET

DASH DIET

(DIETARY APPROACH TO STOP HYPERTENSION)

The following was copied and pasted from the Mayo Clinic site:

Here are recommended servings from the food groups for the two calorie levels of the DASH diet, along with examples of serving sizes. Use these details as you plan your meals.

Food group	Servings for 1,600 calories a day	Servings for 2,000 calories a day	Examples of 1 serving
Grains (mainly whole grains)	6 a day	6 to 8 a day	1 slice whole-wheat bread 1 ounce (oz.) dry cereal 1/2 cup cooked cereal 1/2 cup cooked rice or pasta
Vegetables	3 to 4 a day	4 to 5 a day	1/2 cup (4 fluid oz.) low-sodium vegetable juice 1 cup raw leafy green vegetables 1/2 cup cut-up raw or cooked vegetables
Fruits	4 a day	4 to 5 a day	1/2 cup (4 fluid oz.) 100% fruit juice 1 medium fruit 1/2 cup fresh, frozen or canned fruit 1/4 cup dried fruit
Low-fat or fat-free milk and milk products	2 to 3 a day	2 to 3 a day	1 cup (8 fluid oz.) milk 1 cup yogurt 1 1/2 oz. cheese
Lean meats, poultry and fish	3 to 4 or fewer a day	6 or fewer a day	1 oz. cooked lean meat, skinless poultry or fish 1 egg (no more than 4 a week) 2 egg whites
Nuts, seeds and legumes	3 to 4 a week	4 to 5 a week	1/3 cup (1.5 oz.) nuts 2 tablespoons peanut butter 2 tablespoons (1/2 oz.) seeds 1/2 cup cooked legumes (dried beans or peas)
Fats and oils	2 a day	2 to 3 a day	1 teaspoon soft margarine 1 tablespoon low-fat mayonnaise 2 tablespoons light salad dressing 1 teaspoon vegetable oil
Sweets and added sugars	3 or fewer a week	5 or fewer a week	1 tablespoon sugar 1 tablespoon jelly or jam 1/2 cup sorbet 1 cup (8 fluid oz.) sugar-sweetened lemonade

You can also purchase THE DASH DIET ACTION PLAN by Marla Heller, MS, RD at your local book store.  It also contains a plan for those with insulin issues.  It is an investment in your health.  Good luck.

DIET TO LOWER BLOOD PRESSURE

DIET TO LOWER BLOOD PRESSURE

   I sent off for the brochure from the Department of Health and Human Services related to this diet to lower blood pressure:  the DASH diet.  It is a plan to reduce the amount of sodium you consume.  Twenty-three hundred milligrams is the highest level considered acceptable by the National Dietary Guidelines for Americans.  The 1,500 milligram level can lower blood pressure further and more recently is the amount recommended by the Institute of Medicine as an adequate intake level and one that most people should try to achieve.  Today, Americans currently eat about 4,200 milligrams sodium per day for men, 3,300 for women.

   Those with high blood pressure and prehypertension may benefit especially from following the DASH eating plan and reducing their sodium intake.

   Blood pressure can be unhealthy even if it stays only slightly above the normal level of less than 120/80 mmHg.  The more your blood pressure rises above normal, the greater the health risk.

   Scientists supported by the National Heart, Lung, and Blood Institute (NHLBI) conducted two key studies.  Their findings showed that blood pressures were reduced with an eating plan that is low in saturated fat, cholesterol, and total fat and that emphasizs fruits, vegetables, and fat-free or low-fat milk and milk products.  This eating plan--known as the DASH eating plan--also includes whole grain products, fish, poultry, and nuts.  It is reduced in lean red meat, sweets, added sugars, and sugar-containing beverages compared to the typical American diet.  It is rich in potassium, magnesium, and calcium, as well as protein and fiber.

   The results of studies showed DRAMATIC results within 2 weeks of starting the plan.  The GREATEST blood pressure reductions were for the DASH eating plan at the sodium intake of 1,500 milligrams per day.  Those with high blood pressure saw the greatest reductions, but those with prehypertension also had LARGE decreases.

   You should be aware that the DASH eating plan has more daily servings of fruits, vegetables, and whole grain foods than you may be used to eating.  Because the plan is high in fiber, it can cause bloating and diarrhea in some persons.  To avoid these problems, gradually increase your intake of fruit, vegetables, and whole grain foods.
   Because it is rich in fruits and vegetables, which are naturally lower in sodium than many other foods, the  DASH eating plan makes it easier to consume less salt and sodium.  Still, you may want to begin by adopting the DASH eating plan at the level of 2,300 milligrams of sodium per day and then further lower your sodium intake to 1,500 milligrams per day.
   The DASH eating plan also emphasizes potassium from food, especially fruits and vegetables, to help keep blood pressure levels healthy.  A potassium-rich diet may help to reduce elevated or high blood pressure, but be sure to get your potassiium from food sources, not from supplements.  Many fruits and vegetables, some milk products, and fish are rich sources of potassium.  However, fruits and begetables are rich in the form of potassiium that faborably affects acid-base metabolism.  This form of potassium may help to reduce risk of kidney stones and bone loss. 
   See post titled:  DASH DIET

You can also follow me at http://omaswisdom.blogspot.com/ for Bible reading, http://omaspolitics.blogspot.com/ for information not available via national media related to current events, and http://omaslife.blogspot.com/  for a light comment about everyday life.  Just click the links.