Hello and welcome to HealthiNation. I’m Sharon Richter.
As a registered dietitian, many of my clients have high blood pressure or hypertension..
Through diet, we can control hypertension. The DASH diet is an excellent approach to
do this. I’m going to walk you through exactly what the DASH diet consists of so you can
control your blood pressure. The DASH in the DASH Diet stands for Dietary
Approaches to Stop Hypertension. It was developed by the National Heart, Lung and Blood Institute
and has been proven to lower cholesterol, lower blood pressure and also help with insulin
sensitivity. The main part of the DASH diet is watching portion sizes. So lets go through
some food groups to help figure out what a serving size is.
Let’s begin with some grains. One slice of bread is a portion. Or, you can
have half a cup of rice, half a cup of pasta and that’s going to be a serving of grains.
Next we can think about two important nutrients, magnesium and potassium. They’re going to
be found in fruits and vegetables. 1 serving of a vegetable is a cup spinach
; one serving size of a fruit would be a medium apple, orange or pear.
Now, lets take a look at dairy products. What you want to be concerned about is the fat
content. A whole glass of milk is going to have 8 grams of fat., 2 percent milk will
have 5 grams of fat, and skim milk has less than 1 gram of fat.
Each serving of dairy is about a cup; a cup of yogurt, a cup of cottage cheese or a cup
of milk.. Chocolate milk counts too. Now, lets take a look at some protein choices.
They include, fish, chicken, eggs and meat. What you want to be careful of about is the
amount of salt added to them. I’ll give you an example, when you go to
the deli, try to get fresh turkey as opposed to the processed, which has a lot more salt
added to it. Now in terms of portion sizes, I do a trick with my hand. The palm of your
hand is good for red meat, up to the first digit for chicken and your entire hand for
fish. Now Now in terms of eggs, one whole egg is going
to be equivalent to a serving size of protein, or for the low fat/low cholesterol version,
use two egg whites. That’s going to be equivalent to one serving of protein. Now why don’t we start talking about some
fats. Fat is actually necessary in your diet; it helps control your body’s temperature,
protects your organs and is excellent for your hair and your skin. Lets look at some
different sources. Good sources are going to be nuts, seeds,
peanut butter, olive oil, and avocados. They’re all unsaturated types of fat.. The ones you
want to stay away from are saturated sources such as, butter and margarine.
A serving size would be about 2 tablespoons of peanut butter or 20 almonds. Again, when
you’re choosing the good sources such as peanut butter or nuts, try the unsalted version.
Salt is going to be related to your blood pressure. This is just an introduction to the DASH Diet.
You should consult with your physician or dietician to find out exactly what’s going
to be right for you. Keep in mind portion sizes and try to avoid added salt when possible.
Thank you for being a part of HealthiNation.