DASH & Mediterranean
DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is designed to help treat or prevent high blood pressure. It is also associated with a lower risk of colon cancer, heart disease, and gout (in men).
- The DASH diet encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium and magnesium.
- The DASH diet includes of 4 to 5 servings of fruit, 4 to 5 servings of vegetables, 2 to 3 servings of low-fat dairy per day, and 2 to 3 servings of fats and oils. You may limit fish and poultry intake to less than 6 ounces daily.
- Daily sodium intake should be 1500 mg (3/4 of a teaspoon) or 2300 mg (1 teaspoon).
- Foods rich in potassium include bananas, sweet potatoes and avocados. Foods rich in calcium include dairy products, broccoli and almonds. Foods rich in magnesium include almonds, spinach and black beans.
The Mediterranean diet reduces the risk of heart disease and certain cancers, reduces incidence of Parkinson’s disease and Alzheimer’s disease and lowers levels of LDL or “bad” cholesterol.
- There is no single definition of a Mediterranean diet, but such diets are typically high in fruits, vegetables, whole grains, beans, nuts, and seeds; include olive oil as an important source of monounsaturated fat; and allow low to moderate red wine consumption.
- It includes typically low to moderate amounts of fish, poultry, and dairy products, with little red meat.
- You may eat fish and poultry at least twice a week.
- You may use herbs and spices instead of salt to add flavor to foods.
If you choose to start the DASH or Mediterranean diet please discuss this with our doctor so she can help you manage your diet.