What is the DASH Diet, and how it could help your disability and hypertension
What is in the DASH Diet Eating Plan? The DASH Diet which was created by the National Heart, Lung, and Blood Institute (NHLBI) is used to reduce an individuals blood pressure (hypertension) by encouraging eaters to consume more fruits, vegetables, and low-fat dairy products. Increasingly it has been prescribed by doctors who are attempting to help their patients avoid high blood pressure and other deadly medical issues such as a heart attack or stroke. As with any diet, food sources high in fat, artificial sweeteners, or processed foods are discouraged, and instead, individuals are encouraged to focus on foods which are high in calcium, magnesium, protein and fiber such as: fish, chicken, lean meats, nuts, fruits, beans, and whole grains. Proponents of the plan believe that its success can be traced to its overall approach of focusing on foods that can be consumed, rather than on dietary restrictions. The DASH Diet approach is not a one-sized fits all plan but rather allows individuals to calculate the amount of food they should be eating. Patients who have been prescribed the DASH Diet by their physicians should work with them to determine their specific target caloric intake. Who Created the DASH Eating Plan? The National Heart, Lung, and Blood Institute (NHLBI) supported the studies for the DASH Diet, but the studies were conducted at four medical centers. Kaiser Permanente Center for Health Research in Portland, Oregon, coordinated the efforts of each medical center which included: Brigham and Women's Hospital, Boston, MA; Duke Hypertension Center and the Sarah W. Stedman Nutrition and Metabolism Center, Durham, North Carolina, Johns Hopkins Medical Institutions, Baltimore, Maryland, and Pennington Biomedical Research Center, Baton Rouge, Louisiana. What are the downsides to the Dash Diet? Individuals who do not customarily eat whole grain foods, vegetable and fruits may experience mild problems such as bloating and diarrhea due to the high fiber content of the DASH Diet. To alleviate these problems dieters may need to gradually increase their intake of vegetables, fruits and whole grains. Tips to following the Dash Diet when eating out It may be easy to follow your new Dash Diet when you are preparing your own meals and eating at home, but what about when you are dining at a restaurant? According to the National Heart, Lung, and Blood Institute (NHLBI) with a few small modifications you can modify your diet, even at a restaurant.- Ask the restaurant how the food is prepared and if they are willing to make modifications. If they are able to accommodate your requests, ask them to eliminate salt and MSG.
- Do not add any of your own salt.
- Eliminate condiments that have salt including: pickles, mustard, ketchup and other salty sauces.
- Avoid food preparation techniques that add salt such as: pickled, smoked, cured, or broth.
- Avoid chips, pretzels and other salty snack foods and choose instead to snack on vegetables.
- Whole wheat bread and rolls
- Grapes
- Whole wheat pasta
- Grapefruit
- Bagels
- Strawberries
- English muffin
- Tangerines
- Pita bread
- Raisins
- Cereals
- Fat-free skim milk
- Grits
- Skim milk
- Oatmeal
- Frozen Yogurt
- Brown rice, unsalted
- Pineapples
- Pretzels
- Almonds
- Popcorn
- Mixed nuts
- Broccoli
- Peanut Butter
- Carrots
- Lentils
- Collards
- Split Peas
- Green beans, green
- Kidney Beans
- Peas
- Kale
- Lima beans
- Vegetable oil
- Potatoes
- Walnuts
- Spinach
- Sun Flower Seeds
- Squash
- Sorbet
- Sweet potatoes
- Gelatin
- Tomatoes
- Dates
- Apples
- Apricots
- Bananas
