Clinical trials show that the DASH (Dietary Approaches to Stop Hypertension) eating plan can have a significant and positive effect on your blood pressure. The diet is rich in fruits, vegetables, and low-fat dairy products and low in saturated fat and cholesterol. It also includes whole-grain products, fish, poultry, and nuts. Red meat, sweets, and sugar-containing beverages are kept to a minimum.
If you're already following the DASH diet and are interested in tweaking it to reap the most benefits, here are some tips on increasing the protein or monounsaturated fat content of your diet.
Which is better to increase -- protein or monounsaturated fat? Both are good options in your fight against high blood pressure and heart attacks and strokes, so go with the one that includes more of the foods you enjoy. However, if your HDL cholesterol is low you might want to choose the monounsaturated-fat diet to take advantage of its HDL-raising effects.
Don't forget that calories count. Making your diet richer in protein or monounsaturated fat doesn't mean simply adding these foods to your diet. They need to be substituted for carbohydrates. Otherwise, you will gain weight and the blood pressure-lowering effects of these diets will be negated.
General Diet Tips
- Eat 1-2 servings of fruit at every meal and have an extra fruit at breakfast.
- Have 2-3 servings of vegetables at lunch and dinner.
- Make up a fruit-and-nut trail mix for snacks: 1 ⁄4 cup dried fruit with 1 oz unsalted nuts. Have a serving of fat-free or low-fat milk, yogurt, or cheese at 2 meals each day.
- Use whole grains rather than refined grains as often as possible.
- Select lean versions of meats and remove skin from poultry.
Tips To Increase Protein in Your Diet
- Have a serving of legumes, nuts, seeds, high- protein grains (such as bulgur wheat or millet), lean meats, fish, or poultry with skin removed at 2-3 meals each day.
- Have a serving of fat-free or low-fat milk or milk products at each meal.
- Use egg whites or egg substitutes at breakfast and other meals and in recipes.
- Top whole-grain cereals with 1 oz unsalted nuts.
- Spread unsalted peanut butter on whole-grain toast.
- Add different kinds of beans to salads, recipes, and main dishes.
- Try vegetarian meat substitutes in sandwiches, salads, mixed dishes (such as chili), and as a main course entrée.
Tips To Increase Monounsaturated Fat in Your Diet
- Have 1 tsp of olive oil or canola oil-based margarine on bread at lunch.
- Have 1-2 Tbsp of salad dressing made with olive or canola oil and drizzle on salads. Add 1 tsp of olive or canola oil or canola oil-based margarine to vegetables at dinner.
- Use olive or canola oil to sauté vegetables and in recipes.
- Have 1 oz of unsalted nuts rich in monounsaturated fat (for example, almonds, peanuts, and pecans) each day as a snack or add to cereals.
- Add avocado to salads, sandwiches, and dips.
For more information on the DASH diet:
