Posted 11:39 pm Sunday, January 15, 2012
Health Q&A: Dash Diet, Jan. 15
It is easy to consume too much sodium as excessive amounts of salt are found in processed foods and items available at restaurants. A healthy plan touted by doctors is the DASH diet, which calls for a reduction of sodium to lower blood pressure. High blood pressure is a risk factor for cardiovascular disease.
Q: What is the DASH diet?
A: Dietary Approaches to Stop Hypertension (DASH) is a flexible and balanced eating plan that has been shown to lower high blood pressure. The DASH eating plan was one of three eating plans compared in research studies sponsored by the National Heart, Lung, and Blood Institute. The goal of this research was to study the effects of diet on high blood pressure.
Q: How does it lower blood pressure?
A: The plan:
is low in saturated fat, cholesterol, and total fat.
focuses on fruits, vegetables, and fat-free or low-fat milk and milk products.
is rich in whole grains, fish, poultry, beans, seeds, and nuts.
contains fewer sweets, added sugars and sugary beverages, and red meats than the typical American diet.
The DASH eating plan also is lower in sodium (salt) than the typical American diet. This is because eating less sodium can help lower blood pressure. The DASH research showed that an eating plan containing 2,300 milligrams (mg) of sodium per day lowered blood pressure. An eating plan containing only 1,500 mg of sodium per day even further lowered blood pressure.
Q: What else should people know about the DASH plan?
A: The DASH eating plan also includes foods rich in potassium, such as fruits and vegetables. In general, potassium should come only from food sources and not supplements.
Reduced-sodium products and salt substitutes likely contain potassium chloride as a main ingredient. Potassium chloride may harm people who have certain medical conditions, such as kidney disease and diabetes. Check with your doctor before trying reduced-sodium products and salt substitutes that contain potassium chloride.
You can limit salt intake without using salt substitutes. For example, use herbs and spices to add flavor to foods.
