DASH Diet

"The concept of functional foods represents initiatives aimed at addressing health problems. Certain diet plans take this concept one step further by striving to prevent or treat specific conditions. Although some diet plans may be nutritionally sound, use caution because some may be fads or so extreme that they cause health problems. Before experimenting with a diet, discuss your plans with your doctor or a registered dietitian. The DASH diet, or Dietary Approaches to Stop Hypertension, focuses on reducing sodium intake to either 2,300 milligrams per day, as recommended by the Dietary Guidelines for Americans, or 1,500 milligrams per day. The DASH diet is an evidence-based eating plan that can help reduce high blood pressure and may decrease the risk of heart attack, stroke, diabetes, osteoporosis, and certain cancers. Tips to lower sodium include using spices instead of salt, reading sodium content on processed or canned food labels and choosing low-sodium options, rinsing canned foods such as beans before consumption, and avoiding salt when cooking. DASH dieters eat lots of whole grains and high-fiber fruits and vegetables, along with moderate amounts of low-fat dairy products, lean meats, and heart-healthy fish. The diet limits saturated fats to less than 7 percent of total calories, restricts sweets and alcohol, reduces added sugar and sugar-sweetened drinks, replaces red meat with fish and legumes, and increases calcium, magnesium, potassium, and fiber. Although some people may experience a decrease in both HDL and LDL cholesterol, the DASH diet still has a positive cumulative effect on heart health. The DASH diet is recommended by the National Heart, Lung, and Blood Institute, the American Heart Association, and many physicians. It helps lower blood pressure and cholesterol and reduces the risks of heart disease, stroke, certain cancers, and diabetes, with very few negative factors associated with it."