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The DASH diet - good for your health...good for your heart
When I was in cardiac rehab, I first learned about the DASH diet. Essentially, this approach evolved from a 1997 study called "Dietary Approaches to Stop Hypertension" that found that diet can affect blood pressure. The name of the study is also where the acronym "DASH" came from.
The study found that a diet consisting of plenty of fruits and vegetables, grains, some dairy products, and reduced saturated fats, could lower blood pressure.Following this diet, recommendations for daily intake are | Grains and grain products | 7 - 8 servings | | Vegetables | 4 - 5 servings | | Fruits | 4 - 5 servings | | Low fat dairy foods | 2 - 3 servings | | Meats, poultry, and fish | 2 or less servings | | Fats and oils | 2 - 3 servings | | Nuts, seeds, and beans | 4 - 5 per week |
The thing with the DASH diet is that it's not just good for heart health - it's good for healthy bodies - period. It's based on eating a combination of foods, with an emphasis on plants (most people just don't eat enough fruits and vegetables), and with reduced fat. Whether you choose to follow this diet or not, the important thing is to eat a well balanced variety of foods and to avoid saturated and trans fats, sugars, sodium, and processed foods. If you do, you'll be doing your heart a world of good. Remember that
exercise,
combined with a good diet, also plays an important role in lowering blood pressure, improving cholesterol, and controlling weight. Resources Check out the recipes on the
Mayo Clinic website
You can also get a free downloadable booklet with a week's worth of sample menus and recipes at the
National Heart Lung Blood Institute website
How has diet played a role in your life? Has a shift to a heart healthy diet made a positive difference for you? Share your experience!
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