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Modified Dash Diet
A heart-healthy diet is a permanent change in lifestyle, not a
short-term fix. The eating pattern I recommend is based on the DASH
diet, which is proven to lower blood pressure. However, I suggest
some modifications to make the DASH diet a diet for total heart
health by further restricting saturated fats and refined grain products.
I also suggest adding more beans (a good source of protein), and
more sources of omega-3 fatty acids. The chart below compares the
original DASH guidelines with my DASH PLUS guidelines for total
heart health.
| Original DASH guidelines |
DASH Plus guidelines |
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| Daily |
Daily |
| 7 to 8 servings grains and grain products |
About 8 servings whole grains (no limit) |
| 4 to 5 servings vegetables |
At least 5 servings vegetables |
| 4 to 5 servings fruits |
At least 5 servings fruits |
| 2 to 3 servings low-fat or fat free dairy products |
Up to 3 servings fat-free dairy products
|
| 1 to 3 servings meat, poultry , or fish |
Up to 2 servings of seafood |
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Beans and legumes (no limit) |
| 4 to 5 servings per week nuts seeds ,or dry beans |
Up to 2 servings nuts or seeds |
| 2 to 3 teaspoons fats and oils |
Up to 3 teaspoons olive oil (optional) |
| 5 tablespoons of sugar or its equivalent per week |
Minimal added sugars |
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MOST IMPORTANT- Exercise
DASH around!
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These changes preserve all of the blood-pressure lowering features
of the original DASH diet, while adding other heart-health benefits.
You already know why I stress WHOLE GRAINS instead of refined grain
products. The other modifications reduce saturated fats and increase
the "good" fats, which we'll talk about in Week Five of The Healthy
Heart Miracle. With these changes, the DASH diet becomes the ideal
diet for all of the common heart health concerns.
But no diet, no matter how perfect, will build a healthy heart
unless you also stay active, so my DASH PLUS guidelines include
exercise. DASH PLUS should be followed strictly by anyone with diabetes,
high cholesterol, and/or high blood pressure. For everyone else,
they should guide a lifetime of good health choices.
You'll be following DASH PLUS for the rest of my 8-Week Plan. By
the end of the program I hope to have you convinced that this change
in your eating habits is worth following for the rest of your life.
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