The
DASH Diet
This eating plan is from the "Dietary
Approaches to Stop Hypertension" (DASH)
clinical study. The research was funded by
the National Heart, Lung, and Blood Institute
(NHLBI), with additional support by the National
Center for Research Resources and the Office
of Research on Minority Health, all units of
the National Institutes of Health. DASH's final
results appear in the April 17, 1997, issue
of The New England Journal of Medicine. The
results show that the DASH "combination
diet" lowered blood pressure and, so,
may help prevent and control high blood pressure.
The "combination diet" is rich in
fruits, vegetables, and low fat dairy foods,
and low in saturated and total fat. It also
is low in cholesterol, high in dietary fiber,
potassium, calcium, and magnesium, and moderately
high in protein.
The DASH diet eating plan has been proven
to lower blood pressure without medication
in
studies sponsored by the National Institutes
of Health. The DASH diet involves eating
more fruits and vegetables, and low-fat
or non-fat
dairy. The DASH eating plan has been proven
to lower blood pressure without medication
in just 14 days in studies sponsored by the
National Institutes of Health.
Best response is seen in people whose blood
pressure was only moderately high. For
people with more severe hypertension, who
may not
be able to eliminate medication, the DASH
diet can help improve medication response,
and lower
blood pressure. The DASH diet lowers cholesterol,
and with weight loss and exercise can reduce
insulin resistance.
Most people
find this hard to implement and sustain in
a hectic lifestyle. The
average
Canadian gets 2 - 3 servings of fruits
and vegetables combined each day, so
following the DASH diet can involve making
a concerted
effort.
How to get committed to the DASH Diet:
- Make gradual changes in your eating habits
rather than trying to change your entire
diet over night.
- Center your meals
around carbohydrates (i.e. Pasta, Rice,
Vegetables, or Beans)
- Only have meat as
one part of the whole meal, instead of
the focal point.
- Treat yourself to desert or a snack
consisting of fruits or low fat, low-calorie
foods such
as sugar free Jell-O.
- Try to prevent
between meal hunger by eating high-fiber,
balanced meals
with appropriate
serving sizes.
Specifically the DASH diet plan includes:
Use the DASH diet to help prevent or control
high blood pressure, make it part of a lifestyle
that includes choosing foods lower in salt
and sodium, keeping a healthy weight, being
physically active, and, if you drink alcohol,
doing so in moderation.
The DASH eating plan shown below is based
on 2,000 calories a day. Depending on your
caloric
needs, your number of daily servings in
a food group may vary from those listed.
For
more
information, be sure to ask during your
next appointment.
.
|
