The DASH Diet and Hypertension

DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is a low-fat eating plan that is high in vegetables, fruits, and dairy foods with reduced amounts of red meat, sweets, and sugar-containing drinks. The DASH diet is proven to reduce blood pressure. Besides the role in lowering blood pressure, the DASH diet is generally a healthy eating plan which encourages nutrient-dense foods and cuts back on relatively unhealthy ones.

The DASH diet consists of:

•  6-8 servings of Grains per day -Whole grains are richer in fiber and nutrients than refined grains.
• 4-5 servings of Vegetables and Fruits per day, respectively - Most vegetables and fruits are high in potassium and magnesium. These two minerals aid in controlling and even lowering blood pressure.
•  2-3 servings of Dairy per day- Peptides derived from milk proteins, especially fermented milk products, have been shown to lower blood pressure.
•  6 or less servings of lean meat, poultry and fish per day – Eat fish which are high in Omega-3 fatty acids, such as salmon. Cut back on meats which contain a lot of fat and cholesterol.
•  4-5 servings of nuts, seeds and legumes per week - Nuts and seeds are usually high in magnesium, potassium, and sometimes protein in certain types. Still, they are high in calories as well, so they need to be consumed in moderation. Legumes, such as soy products, are good alternatives to meat.
• Limit fats and oils to 2 to 3 servings per day – One serving of fat is about 1 teaspoon of butter or vegetable oil. Limit saturated fat and avoid trans- fat.
• No more than 5 sweets per week - One serving of sweet is about 1 tablespoon of sugar. Use sugar substitutes instead of sugar, but still in moderation.

Often times, the DASH diet is prescribed along with a low sodium diet. Combining the DASH diet with a low sodium diet works better in reducing blood pressure than adopting either diet alone. The National Heart, Lung, and Blood Institute (NHLBI) conducted a study on the DASH diet and released the results in 2001. The study concluded that either following the DASH diet or restricting sodium intake would generate significant health benefits. Moreover, the combination of the two would control blood pressure significantly more in general population. The effects on blood pressure from sodium reduction were particularly great for those with hypertension, African Americans, women, and those over age 45.

The DASH diet is an eating plan, which is rich in potassium, calcium, magnesium, fiber, and protein. Numerous studies have revealed the positive effects of the DASH diet on reducing blood pressure. For better results, restrict your dietary sodium intake when you are on the DASH diet eating plan.

References:

1. Mahan, L. Kathleen, and Escott-Stump, Sylvia. (2008). Krause’s Food & Nutrition Therapy. 12th ed. St. Lois, MO: Saunders-Elsevier.
2. Mayo Clinic. (2010). DASH diet: Healthy eating to lower your blood pressure. . Retrieved Jan. 25, 2012, from http://www.mayoclinic.com/health/dash-diet/HI00047
3. National Institute of Health. (2001). NHLBI Study Finds DASH Diet And Reduced Sodium Lowers Blood Pressure For All. Retrieved Jan. 25, 2012, from http://www.nhlbi.nih.gov/new/press/01-12-17.htm

Cuisinart Stir Fry, Chef's Classic Stainless 14" Covered - Review

I got this wok from Macy's about 1 month ago. It's a new addition to my cookware cabinet.  So far, I like it a lot.  I'm able to cook different sorts of stir fries, soups, fried rice, and some other random dishes. I have beening using it on medium/low heat according to the instruction. I have been trying to find a nice wok which is not too expensive since they can get pricey sometimes.  I found this one when it was on sale for about 35 bucks (reguarly $80).  I'm still excited I grabbed this at such a good price.

Pitcure borrowed from cuisinartwebstore.com

So here are some Pros and Cons....
Pros:
1. Heats up quickly (According to Macy's description, it has an "Aluminum-encapsulated base".  It heats up fairly fast, the main problem for me is that only the bottom part seems to heat up well, the wall of the wok remains at a lower temperature for a long time)
2. Looks and feels very sturdy (well made)
3. Comes with a glass lid (It's great for cooking soups and some other food when you need to cover it)
4. Easy to clean after using (I just use a sponge and wipe off the wok, and it's easier to clean it if you soak the bottom the wok in water for a while, maybe 5-10 minutes)
5. It's safe in freezer and oven, but I haven't tried it yet.


Cons:
1. Stains easily (after a few uses, you can see stains everywhere inside the wok, it might be water stain or food remaining; but it's made for cooking, so the stains don't bother me too much)
2. Food sticks easily on the bottom while cooking, especially eggs and cooked rice (It causes some food waste because a portion of food sticks on the bottom and, often times, burned. Cooking spray doesn't solve the problem. However,  it's pretty easy to clean up after using) 
3. Both the wok and the glass lid are very heavy (it's actually can be bad or good, heaviness=sturdiness I guess)