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A 'dash' of nutritional sense
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Sign up to the DASH plan which is meant for everyone, regardless of whether one has blood pressure or not.
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A DIET rich in fruit, vegetables and whole grains, and low in common salt, saturated and total fat helps lower blood pressure. So says the Dietary Approaches to Stop Hypertension (DASH) study conducted by the National Heart, Lung, and Blood Institute (NHLBI) of America. Coupled with exercise, the DASH diet may eliminate the need for drug therapy when the BP is high by up to 10mm Hg. Even in those with moderate or severe hypertension, this approach lowers blood pressure and may reduce the dosage of side-effect laden anti-hypertensive drugs. In healthy people, this lifestyle may even prevent hypertension.
So how does it work? The DASH diet is rich in potassium, calcium and magnesium, which lower blood pressure. It is low in saturated fats and leads to lower blood levels of LDL ("bad cholesterol") and homocysteine.
High blood levels of LDL and homocysteine raise the risk of cardiovascular disease. Restricting dietary sodium adds to the anti-hypertensive effect, and exercise that maintains optimum body weight lowers the workload of the heart and removes the need for the heart to pump higher pressures. The antioxidants in the fruits and vegetables protect blood vessels from damage by free radicals. The anti-hypertensive effect of this diet will be evident in a matter of weeks, not months or years.
What does the DASH diet look like? To begin with, Indians will have to make fewer adjustments in their eating patterns to conform to the diet when compared to their western counterparts. A typical 2,000-calorie-per-day plan for a 52-kg adult woman who is mildly active is: 4 cups of cooked rice or 7-8 slices of bread; 4-5 cups of raw leafy vegetable or 2-1/2 cups of cooked vegetable; 2-1/2 cups of fresh fruit; 2-3 cups of curd made from skimmed milk; 90 gm of lean meat, chicken or fish; 30 gm of nuts or half a cup of cooked legumes or lentils, and 2-3 teaspoons of polyunsaturated oil like sunflower oil.
Vegetarians can substitute soybean for meat, while those with a sweet tooth can take heart from the fact that the plan allows for five sweets per week — each containing no more calories than one tablespoon of sugar.
The grains provide energy, the fruit and vegetables provide energy, potassium, calcium, magnesium, and fibre, the meat and nuts provide protein, magnesium and fat, the oil provides fat, and the dairy provides protein and calcium. The sodium limit is set at 2,400 mg per day — this is the amount present in 6 gm of table salt. Obviously, people who weigh more or have higher energy requirements must adjust the ingredients according to their needs.
To ensure compliance, change your eating habits gradually. Some people may suffer from abdominal discomfort and bloating in the beginning if they quit their old lifestyle cold turkey. Learn the caloric values of common foods, grains, fruit and vegetables: this will help you make exchanges to keep your menu appealing and imaginative. Do not substitute one food group for another — like giving up rice for an extra serving of meat. Instead, make calorie exchanges within the same food group — like drinking 200 ml of tomato juice in place of eating a medium-sized mango.
The DASH diet is for everyone — regardless of whether or not you have high blood pressure. It is also a dietary plan for life, and it is the primary way to prevent hypertension or deal with it after its onset. And it is not dour sour medicine.
One look at the plan makes clear how much taste, nutrition and colour it adds to the menu. So sign up to the plan today, and make a dash for good health.
RAJIV. M
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