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DASH diet: Top 5 tips for shopping and cooking

3. Keep your kitchen stocked with DASH diet staples

You're more likely to prepare healthy dishes if you have healthy foods stocked in your kitchen. Try to keep these staples in your pantry or refrigerator all the time:

  • Fruits. Choose a variety of fresh fruits, such as apples, oranges and bananas. Others beyond the ordinary, such as apricots, dates and berries, can add variety to your diet. Select fruit canned in its own juice or water, not heavy syrup, and frozen fruit without added sugar.
  • Vegetables. Buy fresh vegetables, such as tomatoes, carrots, broccoli and spinach. Choose frozen vegetables without added butter or sauces, canned tomato products low in sodium and canned vegetable soups low in sodium.
  • Dairy products. Look for low-fat, fat-free or reduced-fat milk, buttermilk, cheeses, yogurt and sour cream.
  • Grains and grain products. Aim for whole-grain and low-fat varieties of bread, bagels, pitas, cereal, rice, pasta, crackers and tortillas.
  • Nuts, seeds and dry beans. Almonds, walnuts, kidney beans, lentils, chickpeas (garbanzos) and sunflower seeds are healthy options. Look for unsalted or low-salt varieties.
  • Meats, poultry and fish. Opt for lean selections, such as skinless chicken and turkey, unbreaded fish, pork tenderloin, extra-lean ground beef, and round or sirloin beef cuts.
  • Baking items. Low-fat egg substitute, low-fat margarine, fat-free cooking spray, fat-free or reduced-fat evaporated milk, unsweetened cocoa powder and angel food cake mix help keep cooking and baking healthier. When possible, try using applesauce, mashed bananas or pumpkin in place of half of the shortening or oil in baked goods. Commercial fat substitutes specially designed for baking also are available in the baking aisle.
  • Condiments, seasonings and spreads. Light salad dressings, herbs, spices, flavored vinegars, salsas and olive oil can add zest to your meals.

Replacing some carbohydrates in the DASH diet with low-fat protein and unsaturated fats may reduce blood pressure even more than does the standard DASH diet. Low-fat protein sources include poultry, fish, egg substitutes and fat-free dairy products. Sources of unsaturated fats include olive oil, avocados, nuts and seeds.

Although following the DASH diet doesn't mean you must cut out all sweets, moderation is key. With a well-stocked kitchen, you can reach for an apple just as easily as a cookie.

4. Good cookware can help you stay on track with the DASH diet

Having some special pots, pans and utensils around the kitchen can make sticking to the DASH diet a little easier. Some helpful items to have around the kitchen include:

  • Nonstick cookware. Nonstick cookware can reduce the need to use oil or butter when sauteing meat or vegetables. Good options include cast iron or hard-anodized aluminum cookware.
  • Vegetable steamer insert. A vegetable steamer insert that can fit into the bottom of just about any saucepan can help you prepare steamed vegetables without any butter or oil.
  • Spice mill or garlic press. Since the DASH diet emphasizes eating less salt, having these items may make it easier to add flavor to your foods without reaching for the saltshaker.

5. Practice healthy cooking techniques

The foods that make up a healthy diet are usually simple to prepare. The difficult part is breaking away from bad cooking habits. To manage your blood pressure and improve your health, learn to cook with less salt and fat.

Here are some tips to get started:

  • Grill, broil, poach, roast or stir-fry your foods instead of frying them. Use smoked or salt-cured meats sparingly, and trim excess fat and skin from beef, pork and poultry.
  • Cook fish in parchment paper or foil to seal in flavor and juices.
  • Saute onions, mushrooms or other vegetables in a small amount of low-sodium broth or water instead of butter or oil.

Substitute lower fat dairy products, such as reduced-fat cream cheese and fat-free sour cream, for their higher fat counterparts.

  • To improve a food's flavor without adding salt or fat, use onions, herbs, spices, flavored vinegars, fresh peppers, garlic or garlic powder, ginger, lemons, limes, sodium-free bouillon, or even small amounts of reduced-sodium soy sauce.
  • Dress up vegetables with herbs, spices or a squeeze of lemon juice.
  • Rinse canned foods, such as tuna, beans and vegetables, before using, to wash away some excess salt.
  • Reduce the sugar in baked goods by about half and season with a bit of cinnamon, nutmeg, vanilla or fruit to enhance sweetness.
  • Prepare stews and casseroles with only two-thirds of the meat the recipe calls for, adding extra vegetables, rice, tofu, bulgur or pasta instead.

If you tend to cook or bake in traditional or ethnic ways that call for lots of fat and sodium, don't be afraid to modify your recipes. Experiment with spices, substitutions or recipes you wouldn't normally try. You may be pleasantly surprised by what you create — and it could be the start of new family traditions.

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References
  1. Your guide to lowering blood pressure with DASH. National Heart, Lung and Blood Institute. http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf. Accessed June 3, 2009.
  2. Healthier eating with DASH. National Heart, Lung and Blood Institute. http://www.nhlbi.nih.gov/hbp/prevent/h_eating/h_e_dash.htm. Accessed June 3, 2009.
  3. Tips on how to make healthier meals. National Heart, Lung and Blood Institute. http://www.nhlbi.nih.gov/hbp/prevent/h_eating/tips.htm. Accessed June 3, 2009.
  4. A word about fats. National Heart, Lung and Blood Institute. http://www.nhlbi.nih.gov/hbp/prevent/h_eating/fats.htm. Accessed June 3, 2009.
  5. Sheps SG, ed. Mayo Clinic 5 Steps to Controlling High Blood Pressure. Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2008.

HI00020

July 18, 2009

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