Cardiac Connection > Cardiac & Stroke > DASH Diet Helps Control Blood Pressure

Have you seen the DASH diet? No, it's not for sprinters - it is the short name for A Dietary Approach to Stop Hypertension. Supported by solid research going back to the 1990s and promoted by the National Institutes of Health, the DASH eating plan emphasizes eating less fat, especially from animal sources, and more fruits and vegetables and low-fat dairy products. That combination of food choices decreases saturated fat (the "bad" kind) and increases calcium, potassium and other good things, which helps to control blood pressure.

Now a new report shows that eating protein and unsaturated fat more liberally may be even more effective than relying on carbohydrates to replace the unwanted fats.

This latest research adds one more bit of information to our evolving knowledge of healthful eating, according to Doylestown Hospital licensed dietitian/ nutritionist Amy Pieczarka, RD. Whether or how much you ought to change your eating pattern depends on what you have been eating, explains Ms. Pieczarka. She emphasizes the essentials of healthful eating and the importance of eating well as part of your usual lifestyle. Her advice includes balancing the best choices of fats, carbohydrates and protein foods.

Among fats, choose those made from plant sources such as olive and canola oils. Nuts and nut butters also contain the preferred kind of fats, as well as being good sources of protein.

The most preferred carbs are whole grains, fruits and vegetables and non-fat dairy products. Go easy on the non-preferred carbs, such as refined grains, including white bread, pasta and rice, sweetened beverages and cereals, sweet desserts, candy and added sugars.

Favored proteins are plant foods - such as beans and nuts and sunflower seeds - plus fish and skinless chicken or turkey.

For most people, simply following the DASH guidelines will lead to healthful and enjoyable eating. (Some people's medical status requires a different diet and children less than two years old have slightly different needs.) An occasional digression, for travel or a special occasion, is not a problem if you then return to your regular healthful menus.

Families who find it difficult to change their eating habits or individuals with specific medical needs should consult a registered, licensed dietitian, like Amy who can help them adapt their menus to be satisfying and healthful. Amy can be reached at 215-345-2394.