DASH through a healthy heart

What you eat affects your chances of developing high blood pressure (hypertension). Research shows that high blood pressure can be prevented-and lowered-by following the Dietary Approaches to Stop Hypertension (DASH) eating plan, which includes eating less sodium.

High blood pressure is dangerous because it makes your heart work too hard, hardens the walls of your arteries, and can cause the brain to hemorrhage or the kidneys to function poorly or not at all. If not controlled, high blood pressure can lead to heart and kidney disease, stroke, and blindness. But high blood pressure can be prevented-and lowered-if you take these steps:

.    Follow a healthy eating plan, such as DASH, that includes foods lower in sodium.
.    Maintain a healthy weight.
.    Be moderately physically active for at least 2 hours and 30 minutes per week.

The DASH Eating Plan
The DASH eating plan is rich in fruits, vegetables, fat-free or low-fat milk and milk products, whole grains, fish, poultry, beans, seeds, and nuts. It also contains less sodium; sweets, added sugars, and beverages containing sugar; fats; and red meats than the typical American diet. This heart-healthy way of eating is also lower in saturated fat, transfat, and cholesterol and rich in nutrients that are associated with lowering blood pressure-mainly potassium, magnesium, calcium, protein, and fiber.

The DASH diet focuses on fruits, vegetables, whole grains and lean meats. The diet was created after researchers noticed that high blood pressure was much less common in people who followed a plant-based diet, such as vegans and vegetarians.
That's why the DASH diet emphasises fruits and vegetables while containing some lean protein sources like chicken, fish and beans. The diet is low in red meat, salt, added sugars and fat.

Scientists believe that one of the main reasons people with high blood pressure can benefit from this diet is because it reduces salt intake.

The regular DASH diet program encourages no more than 1 teaspoon (2,300 mg) of sodium per day, which is in line with most national guidelines. The lower-salt version recommends no more than 3/4 teaspoon (1,500 mg) of sodium per day.
Starting DASH doesn't mean making drastic changes to your lifestyle.

Monday

Breakfast: 1 cup of oatmeal with 1 cup of skimmed milk, 1/2 cup of blueberries and 1/2 cup of fresh orange juice.
Snack: 1 medium apple and 1 cup of low-fat yogurt.
Lunch: Tuna and mayonnaise sandwich made with 2 slices of whole-grain bread, 1 tablespoon of mayonnaise, 1.5 cups of green salad and 80 grams of canned tuna.
Snack: 1 medium banana.
Dinner: 85 grams of lean chicken breast cooked in 1 teaspoon of vegetable oil with 1/2 cup each of broccoli and carrots. Served with 1 cup of brown rice.

Tuesday

Breakfast: 2 slices of whole-wheat toast with 1 teaspoon (4.5 grams) of margarine, 1 tablespoon of jelly or jam, 1/2 cup of fresh orange juice and 1 medium apple.
Snack: 1 medium banana.
Lunch: 85 grams of lean chicken breast with 2 cups of green salad, 45 grams of low-fat cheese and 1 cup of brown rice.
Snack: 1/2 cup of canned peaches and 1 cup of low-fat yogurt.
Dinner: 85 grams of salmon cooked in 1 teaspoon of vegetable oil with 1 cup of boiled potatoes and 1.5 cups of boiled vegetables.

Wednesday

Breakfast: 1 cup of oatmeal with 1 cup of skim milk and 1/2 cup of blueberries, 1/2 cup of fresh orange juice.
Snack: 1 medium orange.
Lunch: 2 slices of whole-wheat bread, 85 grams of lean turkey, 45 grams of low-fat cheese, 1/2 cup of green salad and 1/2 cup of cherry tomatoes.
Snack: 4 whole-grain crackers with 45 grams of cottage cheese and 1/2 cup of canned pineapple.
Dinner: 170 grams of cod fillet, 1 cup of mashed potatoes, 1/2 cup of green peas and 1/2 cup of broccoli.

Thursday

Breakfast: 1 cup of oatmeal with 1 cup of skimmed milk and 1/2 cup of raspberries, 1/2 cup of fresh orange juice.
Snack: 1 medium banana.
Lunch: Salad made with 130 grams of grilled tuna, 1 boiled egg, 2 cups of green salad, 1/2 cup of cherry tomatoes and 2 tablespoons of low-fat dressing.
Snack: 1/2 cup of canned pears and 1 cup (285 grams) of low-fat yogurt.
Dinner: 85 grams of beef fillet with 1 cup (150 grams) of mixed vegetables and 1 cup (190 grams) of brown rice.

Friday

Breakfast: 2 boiled eggs, 2 slices of turkey bacon with 1/2 cup of cherry tomatoes, 1/2 cup of baked beans and 2 slices of whole-wheat toast, plus 1/2 cup of fresh orange juice.
Snack: 1 medium apple.
Lunch: 2 slices of whole-wheat toast, 1 tablespoon of low-fat mayonnaise, 45 grams of low-fat cheese, 1/2 cup of salad greens and 1/2 cup of cherry tomatoes.
Snack: 1 cup of fruit salad.
Dinner: Spaghetti and meatballs made with 1 cup (190 grams) of spaghetti and 4 ounces (115 grams) of minced turkey, 1/2 cup of green peas on the side.

Saturday

Breakfast: 2 slices of whole-wheat toast with 2 tablespoons of peanut butter, 1 medium banana, 2 tablespoons of mixed seeds and 1/2 cup of fresh orange juice.
Snack: 1 medium apple.
Lunch: 85 grams of grilled chicken, 1 cup of roasted vegetables and 1 cup couscous.
Snack: 1/2 cup of mixed berries and 1 cup of low-fat yogurt.
Dinner: 85 grams of pork steak and 1 cup of ratatouille with 1 cup of brown rice, 1/2 cup of lentils and 45 grams of low-fat cheese.
Dessert: Low-fat chocolate pudding.

Sunday

Breakfast: 1 cup of oatmeal with 1 cup of skimmed milk, 1/2 cup of blueberries and 1/2 cup of fresh orange juice.
Snack: 1 medium pear.
Lunch: Chicken salad made with 85 grams of lean chicken breast, 1 tablespoon of mayonnaise, 2 cups of green salad, 1/2 cup of cherry tomatoes, 1/2 tablespoon of seeds and 4 whole-grain
crackers.
Snack: 1 banana and 1/2 cup of almonds.
Dinner: 85 grams of roast beef with 1 cup of boiled potatoes, 1/2 cup of broccoli and 1/2 cup of green peas.