Extension Communications 3614 Administrative Services Building Ames, Iowa 50011-3614 (515) 294-9915
2/2/01 Contacts: Elisabeth Schafer, Food Science and Human Nutrition, (515) 294-1359, eschafer@iastate.edu Diane Nelson, Continuing Education and Communication Services, (515) 294-3178, dinelson@iastate.edu DASH Diet Proves Successful in Lowering High Blood Pressure AMES, Iowa--The new DASH diet has made great progress in establishing a treatment for one of the nation's leading diseases, high blood pressure. "The DASH-Sodium study has shown that by lowering sodium intake, men and women could significantly lower their blood pressure," said Elisabeth Schafer, Iowa State University Extension food and nutrition specialist. "Published in the January 4, 2001, issue of the New England Journal of Medicine, the study also established the idea that the diet works for people with and without high blood pressure." DASH, which stands for the "Dietary Approaches to Stop Hypertension" study, concentrates on a diet rich in fruits, vegetables and low fat dairy foods. The eating plan also is low in total and saturated fats. "The results of eating a DASH diet at a lower level of sodium are powerful," said Schafer. "They can produce results equal to what you would get from a blood pressure medication." Cutting salt from your diet takes some effort, Schafer realizes. Here are some tips she recommends to help you get started: * Start small by making gradual changes to your diet. * Eat fewer processed foods. They are loaded with salt. * Eat lots of fruits. * Remove the salt shaker from the table. * Instead of adding salt during cooking, flavor foods with herbs, spices, lemon juice, lime juice, or vinegar. * Cut the salt in recipes by one half. You probably won't even taste the difference. * Read the labels and choose low-sodium foods. More information about the DASH diet and study can be accessed at http://dash.bwh.harvard.edu/ or contact your local Iowa State University Extension county office. -30- eh ml: imajor
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