A cookbook to use if you’re on the DASH d iet
WELLNESS starts with a healthy diet. In fact, eating healthier foods counters many health problems.
This includes high blood pressure (hypertension). The right foods can lower your blood pressure.
Your doctor may recommend the DASH (Dietary Approaches to Stop Hypertension) diet to lower your blood pressure and your LDL (bad cholesterol). In a recent interview with dietitian Mbali Mapholi, she said hypertension is a common condition that affects many South Africans.
“Worldwide, hypertension is one of the leading causes of cardiovascular diseases such as heart attack and stroke. Hypertension can also lead to kidney damage and loss of vision if left untreated and uncontrolled.
“Risk factors that may increase your likelihood of developing hypertension can be largely linked to lifestyle choices such as diet, physical activity, smoking, stress, and being overweight or obese,” said Mapholi.
“Blood pressure is often nicknamed the silent killer in that most people are unaware they have the problem due to there being no warning signs or symptoms. So the first thing to do for prevention is to check your blood pressure regularly. Thereafter ensuring you are following a lifestyle that supports healthy blood pressure or manages high blood pressure.
“Diet will have a big role to play in how effectively you can manage your blood pressure. The DASH diet is a group of recommendations which have been grouped together and is recommended as one of the best approaches to help prevent, manage, and treat hypertension.”
the DASH diet
What does focus on?
Fruits – 4-5 servings daily Vegetables – 4-5 servings daily Whole grains – 6-8 servings daily Lean meats – 6 or fewer servings daily
Low-fat dairy – 2-3 servings daily Nuts and seeds – 4-5 servings weekly Fats and oils – 2-3 servings daily Sweets or added sugars – 5 or fewer servings weekly
She said the intake of fruits, vegetables, whole grains, and lean meats is encouraged over red meat, saturated fats, salt, and added sugars.
With this in mind, if you are on the DASH diet or you are keen on trying it out, there is a new cookbook that has been launched this Heart Awareness Month by South Africa’s leading cardiovascular medicines provider, Pharma Dynamics and the Heart and Stroke Foundation SA to help South Africans control their blood pressure by trying its recipes.
The Cooking from the Heart DASH cookbook can be downloaded from cookingfromtheheart.co.za