DASH DIET FOR LOWER BLOOD PRESSURE
REPORT #1751
"Half of the women in our country over the age of 45 have high blood pressure, its an alarming number of women. With the right foods you can lower blood pressure."
Nieca Goldberg, M.D.
NYU Womens Heart Program
A DIET PLAN FOR A HEALTHY HEART
THE DASH DIET: The DASH diet has been recommended to many people with hypertension (high blood pressure) or prehypertension as a means to lower blood pressure naturally. The eating plan has been proven to lower blood pressure in studies sponsored by the National Institutes of Health (Dietary Approaches to Stop Hypertension). The DASH diet is based on an eating plan rich in fruits and vegetables, and low-fat or non-fat dairy.
The DASH eating plan aims to lower blood pressure in just 14 days. In studies, the best response came in people whose blood pressure was only moderately high, including those with prehypertension. For people with more severe hypertension, who may not be able to eliminate medication, the DASH diet can help improve response to medication, and help lower blood pressure. The diet can help lower cholesterol, and with weight loss and exercise can help reduce insulin resistance.
TEN DASH DIET TIPS: The creators of the DASH diet offer these everyday tips.
1. Use grocery store salad bars for lots of cut up fresh vegetables.
2. Frozen vegetables make it easy to add two or more servings of veggies to your meal.
3. Double up on veggies. A serving is 1/2 cup, so a full cup makes two servings.
4. Berry-licious is having fresh berries on your cereal.
5. Nonfat fruit yogurt, artificially sweetened, makes a wonderful snack or quick breakfast.
6. All nuts are heart healthy. Making yours salt-free boosts their DASH benefits.
7. Some convenience foods make your DASH diet great. Look for bagged ready-to-eat cut up veggies, like baby carrots, broccoli sprigs, lettuce, cabbage slaw, broccoli slaw, cauliflower tops, etc.
8. Make your plate colorful. Add one to two cooked vegetables and a side salad with more than just greens.
9. Make your coffee a latte with eight ounces of skim milk.
10. Smoothies made with skim milk, fresh fruit, and no added sugar make a fast way to maximize the DASH potential of your diet.
SMART WOMAN CONTACT:
Meryl Moss
Media Relations
merly@mediamuscle.com
(203) 226-0199
