Dash Diet
DASH DIET? No, it does not mean adding Mrs. Dash to your diet. The National Heart, Lung, and Blood Institute tested the DASH (Dietary Approaches to Stop Hypertension) Diet to treat High Blood Pressure. The final results of the study were published in the April 17, 1997 issue of The New England Journal of Medicine. In the study scientists discovered that High Blood Pressure can be reduced by adjusting the individual patient's diet. Why is it important to control high blood pressure? Left unchecked, high blood pressure can cause kidney failure, strokes, and heart attacks.
The DASH DIET provides high concentrations of magnesium, potassium, calcium, protein, and fiber. The high fiber content comes from increased servings of fruits vegetables and grains. This high fiber content may cause bloating and diarrhea if you are unaccustomed to it. Therefore it is advisable to change your diet slowly to allow your digestive system time to adjust.
Daily serving recommendations for the DASH DIET
- Dairy 2-3 low fat or non-fat servings/day
- Vegetables 4-5 servings/day
- Fruits 4-5 servings/day
- Grains 7-8 servings/day
- Meat/poultry/fish 2 or less servings/day (a serving is 3 oz.)
- Fats/Oils 2-3 ADDED fats/day (foods should always be low fat)
- Nuts/Seeds/Beans 4-5 servings/WEEK
- Sweets 5 servings/WEEK (should be low fat)
It is important to note: If you are taking blood pressure medications, DO NOT discontinue them when you choose to begin the DASH DIET. Always check with your doctor before making any changes to your medication.