Q: My husband just returned from his doctor and was told to go on a DASH diet. I guess I should have accompanied him for his visit because I prepare all our meals and don’t have a clue what he is talking about. He’s not overweight so I don’t understand why his doctor might have even suggested this. Can you get me started in the right direction?
A: The DASH (Dietary Approaches to Stop Hypertension) diet was designed to help lower blood pressure readings. In addition, it just may offer additional health benefits by providing protection against stroke, cancer, heart disease, obesity, and more. It focuses on eating foods high in potassium, calcium and magnesium, all nutrients found naturally in fruits, vegetables, seeds, nuts, legumes, and low-fat dairy products. Red meat and fats are allowed in minimal amounts. The diet also endorses fish, poultry and whole grains, but clearly recommends a reduction in sodium intake since salt can contribute to hypertension. Along these lines, there are two versions for a person to consider – a standard DASH diet that allows up to 2,300 mg of sodium daily and a lower sodium version that allows 1,500 mg of sodium per day. While these numbers may appear high, traditional diets are indicative of 3,500 mg or more on a daily basis – levels that far exceed all dietary guidelines.
Except for minimal amounts of red meat and fats, neither diet is restrictive. An individual can have four to five servings of fruit or fruit juice daily; four to five servings of vegetables or vegetable juice; three servings of low-fat dairy; seven to eight servings of grains; and four to five servings of nuts, seeds and legumes each day. The red meat/fish/chicken should be approximately six ounces (about the size of a deck of cards) ; fruit should be medium in size; one fourth cup if dried; one half cup if liquid. Vegetables are a cup if lettuce or raw, leafy varieties; one half cup if chopped or cooked; one half cup if juice. Dairy can be one cup of yogurt, one and one half ounces of cheese; or eight ounces of milk. Grains include one slice of bread; one ounce of dry cereal; and one half cup cooked cereal, rice or pasta. On a weekly basis, nuts are allowed in one third cup servings, seeds two tablespoons, and cooked dried beans or peas.
This regimen may appear daunting but once you get the hang of it, it should be relatively easy to follow. And, it likely won’t happen in your kitchen or mine overnight. Begin slowly. Once a specific phase of the diet is incorporated and becomes routine, proceed with the next step. For example, keep a zip lock bag of raw vegetables in your refrigerator for snacking on. Make up a low-cal, low-sodium dip to enhance their flavor. For desserts, take that yogurt suggestion and add nuts or seeds and fresh fruit as a topping for a satisfying change.
High blood pressure readings can be lowered by behaving prudently, making modest lifestyle changes and, when necessary and at the recommendation of a physician, taking one or more of the many anti-hypertensive drugs available on the market today.
Readers who would like related information can order Dr. Gott’s Health Report “Hypertension” by sending a self-addressed, stamped number 10 envelope and $2 in a US check or money order to Peter H. Gott, M.D. Health Report, PO Box 433, Lakeville, CT 06039. Be sure to mention the title or print an order form from www.AskDrGottMD.com.