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Want to live the healthiest lifestyle possible? Educating yourself on heart healthy nutrition is a great place to start!
My mother-in-law is not overweight although she has had some heart problems. Her doctor has put her on the DASH diet. Can you explain what this is? — Fran
While your mother may not be overweight, it is likely that she could benefit from following the DASH diet plan her physician has prescribed, especially if she has high blood pressure. The DASH diet plan was developed as part of an investigational study that tested the effects of nutrients in food on blood pressure. "DASH" stands for "Dietary Approaches to Stop Hypertension." The DASH diet is low in total fat, saturated fat and cholesterol, rich in fruits, vegetables, low-fat dairy foods, whole grains, poultry, fish and nuts. Sodium levels on the DASH plan ranged from 1,500 to 3,300 milligrams per day, however, the lowest sodium level lowered blood pressure the most. Other benefits of this type of diet plan may include moderate weight loss, decreased serum cholesterol levels, increased fiber and antioxidant intake.
I recently read that the Mediterranean diet might prevent heart disease. Can you tell me what the diet involves and whether it is really healthy? — Dave
It is well documented that regions bordering the Mediterranean Sea have the lowest incidence of heart disease in the world. Many experts attribute this, at least in part, to the Mediterranean diet and lifestyle. This type of lifestyle includes whole grains (like whole wheat bread and pasta), fruits, vegetables, legumes and cheese and yogurt as part of your daily intake. It also emphasizes heart-healthy fats like olive oil in place of more saturated fats like butter. Instead of red meat, the diet recommends leaner protein sources like fish and chicken, with fish being particularly favored due to their high omega-3 fat content. Exercise, of course, is fundamental to good health and represents the base of the Mediterranean food pyramid.
While moderate consumption of wine is included in the Mediterranean diet, it is worth noting that it is best not to drink solely for the purpose of heart health because of the numerous health risks alcohol consumption poses (alcoholism, birth defects, etc.). However, if you already enjoy drinking wine with your meals, you can likely continue to do so in moderation, which means no more than one glass a day for women and no more than two glasses a day for men.
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