DASH Diet

Overview
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?

DOS & DON'TS

Do: Serve up lean poultry and fish in moderation.

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.


How easy is it to follow?
While it may be difficult to give up your favorite fatty, sugary and salty fare, DASH doesn't restrict entire food groups, upping your chances of sticking with it long-term.

Convenience: Although recipe options are boundless, alcohol is not. The DASH guide PDFs are packed with tips to make it all easier.

Recipes: The NHLBI offers numerous recipes in its 20-page PDF guide. Otherwise, lots of reputable organizations, like the Mayo Clinic, provide long lists of DASH-friendly recipes.

Eating out: Difficult, since restaurant meals are notoriously salty, oversized and fatty. If you do dine out, NHLBI suggests avoiding salt by shunning pickled, cured or smoked items; limiting condiments; choosing fruits or vegetables instead of soup; and requesting the chef find other ways to season your meal.

Alcohol: Too much can elevate blood pressure and damage the liver, brain and heart. If you drink, do so in moderation – that's one drink a day for women, two a day for men. (A drink is considered 12 ounces of beer, 5 ounces of wine or 1 1/2 ounces of liquor.)

Timesavers: None, unless you hire somebody to plan your meals, shop for them and prepare them. And you can't pay someone to exercise for you.

Fullness: Nutrition experts stress the importance of satiety, the satisfied feeling that you've had enough. DASH emphasizes lean protein and fiber-filled fruits and veggies, which should keep you feeling full, even if you've reduced your calorie level slightly to support weight loss.

Taste: Although you may miss salty popcorn and potato chips, your taste buds should eventually adjust. Avoid blandness by getting friendly with herbs and spices.

Health & Nutrition
The panelists applauded the DASH plan for its nutritional soundness and safety. Endorsed by the federal government's Department of Health and Human Services, the diet is packed with produce and light on saturated fat and salt.

Sample Menu
Here's a day of typical meals on a 2,000-calorie DASH diet at a 2,300-milligram sodium level. Substitutions for a 1,500-milligram sodium level are in parentheses.

Breakfast

3/4 cup bran flakes cereal (3/4 cup shredded wheat cereal) with 1 medium banana and 1 cup low-fat milk
1 slice whole-wheat bread with 1 teaspoon unsalted margarine
1 cup orange juice

Lunch

Sandwich:

• 2 slices whole-wheat bread
• 3/4 cup unsalted chicken salad
• 1 tablespoon Dijon (regular) mustard

Salad:

• 1/2 cup fresh cucumber slices
• 1/2 cup tomato wedges
• 1 tablespoon sunflower seeds
• 1 teaspoon low-calorie Italian dressing

1/2 cup fruit cocktail

Dinner

3 ounces beef, eye of the round, with 2 tablespoon fat-free beef gravy
1 cup green beans, sauteed with 1/2 teaspoon canola oil
1 small baked potato topped with: 

• 1 tablespoon fat-free sour cream
• 1 tablespoon grated, reduced-fat, natural (low-sodium) cheddar cheese
• 1 tablespoon chopped scallions

1 small whole-wheat roll with 1 teaspoon unsalted soft margarine
1 small apple
1 cup low-fat milk

Snacks

1/3 cup almonds, unsalted
1/4 cup raisins
1/2 cup fat-free, no-sugar-added fruit yogurt

Health Advantages of Potassium-Rich Foods

Foods rich in potassium offer a number of health advantages, including lowering the risk of having a stroke. Researchers have found that the health benefits of a diet that is high in potassium are particularly noticeable in older women.

A team of researchers recently studied over 90,000 women aged 50 to 79 over more than 11 years. The study was focused on the link between potassium intake and the prevalence of stroke or death due to a stroke within the period of the study.

According to the study, women with higher-than-average levels of potassium intake had a 12% lower chance of having a stroke. The risk of suffering an ischemic stroke, the most frequent form of stroke, was reduced by 16 per cent.

Ischemic strokes result from a blockage of blood to the brain through an artery. This type of stroke is one of many health risks that correlate with high blood pressure. As a whole, women who ate high-potassium diets has a 10% reduced risk of death.

Potassium has long been touted as an important part of dietary health. Diets rich in potassium typically result in overall good health, as potassium is particularly found in fruits such as bananas, as well as sweet potatoes and certain types of beans.

People that consume potassium-rich foods are also more likely to pay attention to their diet, health experts claim. Many of the key sources of dietary potassium are nutritional “superfoods” and nutrient-rich vegetables such as spinach.

A diet with large amounts of potassium-rich fruit and frequent servings of green vegetables may be the best option for preventing heart disease and other serious medical conditions, doctors claim.

Additional sources of potassium include potatoes, which typically contain 800 mg, and leafy vegetables. It’s recommended to meet your daily potassium needs via a balanced diet rather than supplements to avoid consuming an unhealthy amount.

Teens' Emotional Adjustments: What Parents Should Know

The teenage years are a time of transition from childhood into adulthood. Teens often struggle with being dependent on their parents while having a strong desire to be independent. They may also feel overwhelmed by the emotional and physical changes they are going through.

At the same time, teens may be facing a number of pressures – from friends to fit in and from parents and other adults to do well in school or activities like sports or part-time jobs. The teenage years are important as your child asserts his or her individuality.

What can I do to help my teen?

Communicating your love for your child is the single most important thing you can do. Children decide how they feel about themselves in large part by how their parents react to them. For this reason, it's important for parents to help their children feel good about themselves. It is also important to communicate your values and to set expectations and limits, such as insisting on honesty, self-control and respect for others, while still allowing teenagers to have their own space.

Parents of teens often find themselves noticing only the problems, and they may get in the habit of giving mostly negative feedback and criticism. Although teens need feedback, they respond better to positive feedback. Remember to praise appropriate behavior in order to help your teen feel a sense of accomplishment and reinforce your family's values.

Establishing a loving relationship from the start will help you and your child through the teenage years.

Ways for parents to prepare for their child's teenage years:

·         Provide a safe and loving home environment.

·         Create an atmosphere of honesty, trust and respect.

·         Allow age-appropriate independence and assertiveness.

·         Develop a relationship that encourages your teen to talk to you when he or she is upset.

·         Teach responsibility for your teen's belongings and yours.

·         Teach basic responsibility for household chores.

·         Teach the importance of accepting limits.

What warning signs should I look for?

Remember that your teen may experiment with his or her values, ideas, hairstyles and clothing in order to define him- or herself. This is typically normal behavior and you shouldn't be concerned. However, inappropriate or destructive behavior can be a sign of a problem.

Teens, especially those with low self-esteem or with family problems, are at risk for a number of self-destructive behaviors such as using drugs or alcohol or having unprotected sex. Depression and eating disorders are common health issues that teens face. The following may be warning signs that your child is having a problem:

·         Agitated or restless behavior

·         Weight loss or gain

·         A drop in grades

·         Trouble concentrating

·         Ongoing feelings of sadness

·         Not caring about people and things

·         Lack of motivation

·         Fatigue, loss of energy and lack of interest in activities

·         Low self-esteem

·         Trouble falling asleep

·         Run-ins with the law

What should I do if there is a problem?

Work together to maintain open communication. If you suspect there is a problem, ask your teen about what is bothering him or her. Don't ignore a problem in the hopes that it will go away. It is easier to cope with problems when they are small. This also gives you and your teen the opportunity to learn how to work through problems together. Don't be afraid to ask for help with dealing with your teen. Many resources, including your family doctor, are available.

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