The aim:
Preventing and lowering high blood pressure (hypertension).
The claim:
A healthy eating pattern is key to deflating high blood pressure – and it may not hurt your waistline, either.
The theory:
Nutrients like potassium, calcium, protein and fiber are crucial to fending off or fighting high blood pressure. You don't have to track each one, though. Just emphasize the foods you've always been told to eat (fruits, veggies, whole grains, lean protein and low-fat dairy), while shunning those we've grown to love (calorie- and fat-laden sweets and red meat). Top it all off by cutting back on salt, and voila!
How does DASH Diet work?
First, decide how much you want to read. The National Heart, Lung, and Blood Institute (NHLBI), which helped develop DASH, publishes free guides on the plan. One (PDF here) is 20 pages while another (PDF here) is six. Both take you through the same process of determining how many calories you should eat for your age and activity level, tell you where those calories should come from and remind you to go easy on salt. It's as simple as that.
For a 2,000-calorie diet, you should shoot each day (unless otherwise noted) for six to eight servings of grains; four to five each of veggies and fruit; two to three of fat-free or low-fat dairy; six or fewer of lean meat, poultry and fish, with one serving being equivalent to an ounce; four to five (a week) of nuts, seeds and legumes; two to three of fats and oils; and five or fewer (a week) of sweets. DASH suggests capping sodium at 2,300 milligrams a day and eventually working to stay at about 1,500 milligrams.
It's OK to ease into DASH. Try adding just one vegetable serving to a meal, and a fruit serving to another. Go (sort of) vegetarian by preparing two or more meat-free dishes each week. And start using the herbs and spices hiding in the back of the pantry – they'll make you forget the salt's not on the table. Meanwhile, you'll be encouraged to stick to a regular physical activity program.
As for weight loss, you're advised to ask your doctor about how to best tailor your plan. Because DASH emphasizes so many healthful foods, it can easily support weight loss. Just move more and eat slightly less, says the NHLBI.
WHAT CAN I EAT?
Easy omelet
Combine eggs, chives and reduced fat cheddar cheese into a quick breakfast that can provide you with a foundation for the day. You may also consider adding veggies, such as spinach or asparagus.
Bran flakes
Breakfast needn’t be complicated. Pour a bowl of bran flakes or shredded wheat, douse in low-fat milk and top with blueberries or sliced peaches to sweeten without added sugar.
Chicken salad sandwich
Between two slices of whole-wheat bread, and paired with lettuce and tomato, unsalted chicken salad topped with regular Dijon mustard can satisfy without leading to a post-lunch afternoon slump.
Minestrone soup
From tomatoes to diced carrots and chopped celery, plus red kidney beans or chickpeas – this hearty garden in a bowl, which also includes pasta, will satisfy any lunchtime craving.
Yogurt
For a quick snack on the run, grab a nonfat yogurt with no added sugar – for the healthiest option and more protein, choose plain Greek yogurt – and add fruit for sweetness.
Salad with chicken and berries
For a green and lean dinner, try a leafy salad topped with grilled chicken and strawberries. Dress lightly with oil and vinegar or your favorite vinaigrette dressing.
Asian pork tenderloin
Spice it up with this traditional dish featuring roasted pork that incorporates sesame seeds coriander, minced onion and other savory flavoring. Pair with steamed peas.
Spaghetti squash with meat sauce
Although DASH isn't a low-carb diet, you might still like to enjoy a spaghetti dinner without all of the carbs and calories. For a lighter alternative, try spaghetti squash topped with meat sauce.
Apples with cottage cheese dip
You don't have to wait until midnight for a snack. Slice up some apples and grab a small bowl of fat-free cream cheese, then add orange juice, peanuts, vanilla and brown sugar for a tasty treat whether it's midmorning or late in the afternoon.
Tuna salad on a bed of lettuce
Tuna is a healthy lunch or dinner choice that can be used in a wide variety of dishes. A tuna salad on top a bed of lettuce is one option that is a delicious source of protein and vitamins.
Vegetable kabobs
If you're looking for a vegetarian-friendly dish, throw together some vegetable kabobs. Great for parties or a night at home, these can be made on a grill or in an oven.
Strawberry banana smoothie with soy milk
A strawberry banana soy smoothie is a great snack for any time of the day, whether you're running out the door in the morning or just finishing your afternoon workout