Health & Science

Many of the issues related to conditions such as Hypertension, High Blood Pressure, Obesity and Diabetes, can be bettered by dieting.  According to US News and World report, that top ten list includes the following.

1Mediterranean Diet
#2DASH Diet(tie)
#2The Flexitarian Diet(tie)
#4MIND Diet
#5Mayo Clinic Diet(tie)
#5TLC Diet(tie)
#5Volumetrics Diet(tie)
#5WW (Weight Watchers) Diet(tie)

This months focus is on Dietary Approaches to Stop Hypertension (DASH) has tied for first out of 39 diets for “Best Diets for Healthy Eating” and “Best Heart-Healthy Diets” in the 2021 Best Diets external link report from U.S. News & World Report. DASH, which builds nutrient-dense meals around whole grains, low-fat dairy products, vegetables, and fruits, and includes fish, poultry, beans, nuts, and healthy oils, also ranks second for “Best Diet Overall.”

salmon portion & Asparus
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Researchers developed DASH more than 20 years ago with support from the National Heart, Lung, and Blood Institute (NHLBI), part of the National Institutes of Health. Multiple studies have found that the eating plan helps reduce blood pressure and LDL cholesterol, two risk factors for heart disease. Compared to a standard diet, adults who follow DASH external link without altering sodium intake can lower their blood pressure within weeks. Study participants who reduced their sodium intake from 3,450 mg to 2,300 mg or less per day had even greater reductions in blood pressure. People with high blood pressure who adopted a low-sodium DASH diet, the equivalent of cutting sodium intake in half, saw the greatest improvements.

Recipes and Meal Ideas for DASH Diet

No food group is off-limits – you’ll get your share of lean meat, poultry and fish; whole grains; fruits and vegetables; dairy; legumes, nuts and seeds; a little fat; and a few sweets. Foods rich in potassium, calcium, protein and fiber, which are crucial to fending off or fighting high blood pressure, are emphasized. Foods packed with salt, known to hike blood pressure, and saturated fats, which raise the risk for heart disease, are all but squeezed out.

You’ve got lots of room to personalize your plan. You can eat when you want and pluck recipes from any cuisine to suit your taste buds.

Sample Day Menu for the DASH Diet

 

Breakfast

Chose one:

  • Avocado toast.
  • Oatmeal made with walnuts and a diced banana or apple.
  • Egg white and vegetable omelet.
  • A tofu scramble.
  • Breakfast salad.

Lunch

Choose one:

  • Whole-wheat, thin-crust veggie pizza made with low-fat cheese.
  • Grilled chicken wrap on a whole-wheat tortilla.
  • Vegetable soup and whole-grain crackers.
  • Tuna-stuffed tomatoes
  • Black bean cakes.

Dinner

Choose one:

  • Cooked shrimp over beans and greens.
  • Pork tenderloin with apples and sweet potatoes.
  • Tofu and vegetable stir-fry over brown rice.
  • Turkey and strawberry salad.
  • Mustard-glazed salmon.

Snacks

  • Unsalted popcorn.
  • Fruit and low-fat yogurt parfait.
  • Peanut butter and celery.
  • Hummus and raw vegetables.
  • A small bowl of whole-grain cereal, low-fat milk and berries.

Eating Out

Eating out is possible on the DASH diet, but proceed with caution. Restaurant meals are notoriously salty, oversized and fatty, so you’ll need to be conscientious if you dine out. The NHLBI suggests avoiding salt by shunning pickled, cured or smoked items, limiting condiments, choosing fruits or vegetables instead of soup, and requesting the prepare your meal without added fat or salt. You can also drink alcohol occasionally on the DASH diet.

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