People with hypertension (high blood pressure) or prehypertension may be told by their health professionals to adopt the DASH diet.The DASH diet 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 involves eating more fruits and vegetables, and low-fat or non-fat dairy. The increase in sodium and potassium works with a limit on sodium to reduce blood pressure.
This diet and lifestyle has also shown to improve cholesterol, reduce blood glucose, and weight. 

The key features of a DASH diet are:
• Whole grain breads and cereals. Check the food label; look for at least 2 grams of fiber per serving of bread and 5 grams of fiber per serving of cereal. Look for the words “100% whole grain” on the list of ingredients.
• 2 cups of fruit per day. Include all varieties of fruit but limit fruit juices.
• 2-1/2 cups of Vegetables per day. Include a variety of colors and leafy greens. Limit canned vegetables (unless rinsed to remove salt). Limit high sodium vegetable juices.
• 3 cups of low-fat dairy or calcium-rich foods. Calcium has been shown to be important in controlling blood pressure.
• Limit sodium intake to less than 2,300 mg per day. That’s a little less than 1 teaspoon of salt. The study found even better results when sodium was limited to 1,500mg/day.
• Limit fat to 25% of total calories.  (See chart below for a table of fat grams)
• Limit meats to 3oz cooked, lean, portions. Use low or no-added-fat cooking techniques. Be sure to include legumes, nuts, and seeds as part of your protein intake.

REMEMBER!
If you use the DASH diet to help prevent or control high blood pressure, make it part of a lifestyle that includes choosing foods lower in salt and sodium, keeping a healthy weight, being physically active, and, if you drink alcohol, doing so in moderation. Check our website for a list of low sodium products.This list is also available at our Guest Service Desks, or ask at our pharmacy.

For more information on the DASH Diet and other healthy eating plans click here:
www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf
www.MyPyramid.gov
www.americanheart.org

You can also attend our “Promoting Heart Health” classes to learn more about the DASH and other strategies to reduce blood pressure and improve cholesterol. Click here to register

Top Ten Heart Healthy Foods!
♥ Salmon and fish: The omega-3 fatty acids in fish such as tuna and salmon have been proven to protect the heart. The American Heart Association recommends eating two servings of fatty fish weekly.
♥ Grape juice and Red wine:  are rich in antioxidant flavonoids (resveratrol) that seem to reduce cholesterol and protect the circulatory system.
♥ Fiber: The dietary fiber in whole grain breads and cereals, both soluble and insoluble, bind to cholesterol and help lower circulating blood cholesterol.The US RDA for fiber is 25 grams per day.
♥ Green and White Tea contains the flavonoids called catechins that protect cells from damage by LDL (low-density lipoprotein) cholesterol.
♥ Olive oil contains mostly heart-healthy monounsaturated fats that help support healthy cholesterol levels. Extra virgin olive oil contains more antioxidants and vitamin E than regular olive oil.
♥ Nuts Eating nuts, including almonds, walnuts, pecans, and cashews, improves cholesterol levels, provided monounsaturated fats, fiber, B vitamins, magnesium, and vitamin E.
♥ Vegetables such as broccoli, spinach and hard squash contain fiber, antioxidants that protect the heart and vascular tissues, minerals to help reduce blood pressure. The US Dietary guidelines recommend 2 cups of fruit AND 2 ½ cups of vegetables daily.
♥ Fruits, especially berries like blueberries and raspberries contain fiber, huge amounts of antioxidants and other phytochemicals that seem to protect heart tissue. Also, the potassium in fruits helps to lower blood pressure.
♥ Low Fat milk and yogurt  The DASH study showed that calcium plays a role in controlling blood pressure. People who included 3 cups of lowfat milk daily, as part of a high fiber and low sodium diet, had the lowest blood pressure.
♥ Dark Chocolate contains cocoa flavonoids, shown to protect the heart tissue from cell damage and promoting healthy circulation. Milk chocolate doesn’t seem to offer the same protection, and white chocolate isn’t actually chocolate at all. The saturated fat in chocolate is stearic acid, not as damaging as other forms of saturated fat. Chocolate is high in sugar and calories, so savor a small amount of dark chocolate.

The following two tables will help you start a DASH Diet.

AHA Daily Fat Intake Guidelines for a Heart Healthy Diet:
<30% calories should be fat calories*, <10% saturated fat, <300mg of cholesterol

*AHA guidelines recommend that to reduce cholesterol fat intake be no more than 20% of total calories, and to reduce saturated fat intake to less than 7% of calories.  (AHA 2007)
** The teaspoon measurement is to provide a representation of the gram amount of fat.
It is NOT the amount of ADDED Fats per day.

Low Fat Eating: Some Tips to Help You Get Started!