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This month we are focusing on high blood pressure (also referred to as Hypertension - HTN) and lifestyle changes that may help you lower your risk.  Throughout the month of May, we will be offering blood pressure screenings and in-store education programs in select stores.  To view the schedule, click the tab called Health Events on the left side of this page or on the health and wellness section of ShopRite.com.

 “DASH” to Good Health

DASH stands for Dietary Approaches to Stop Hypertension.  Research shows that people with HTN who followed the DASH diet, were able to reduce their blood pressure readings.  For more information on those clinical studies and to view sample DASH diet plans, visit the National Heart, Lung, and Blood Institute at www.nhlbi.nih.gov.

 

What is a DASH diet?

The DASH diet is an eating plan that emphasizes fruits, vegetables, low fat dairy foods, and is low in saturated fat, trans fat, cholesterol and sodium.  It includes whole grains, poultry, lean sources of red meat, fish, nuts, and has reduced amounts of fats, sweets, and sugary beverages.  Sounds like every other healthy diet, right?  The DASH diet is a healthy plan that can not only help you control high blood pressure, it can also help to prevent or manage several chronic diseases such as heart disease, diabetes, and several types of cancer.  Following the DASH diet can also help you maintain a healthy weight, an important factor in maintaining good health.

So how can you get started?  Here are some ideas that may help:

• Shake the Salt Habit
• Choose and prepare foods with less salt and don’t bring the salt shaker to the table
• Be creative and try herbs, spices, lemon, lime, vinegar, wine, and salt-free seasonings in cooking and at the table to season food.
• Read food labels.  Most of the salt we eat comes from processed foods, so compare labels when making choices.  Aim for foods with five percent or less of the Daily Value for sodium.  Foods with 20 percent or more of the Daily Value for sodium are considered high.
• Change Gradually – Small Steps to Success
• Choose a whole grain cereal for breakfast.  For an added nutritional boost, toss in fresh fruit like berries or bananas and finish off with low fat milk.  You’ve just covered fruit, whole grains and lowfat dairy.
• If you are using 2% milk, switch to 1% milk.  If you are using 1% milk, try fat free (skim) milk.
• Order condiments like mayo and salad dressing on the side to help control the amount you use.  Gradually switch over to lower fat varieties.
• Instead of switching to whole wheat pasta right away, try using ½ whole wheat pasta and ½ white pasta.  Each time you prepare this, gradually reduce the amount of white pasta you are using.
• Increase your intake of vegetables by tossing them into casseroles and stir fry dishes, or enjoy a tossed salad with grilled veggies at lunch. For some added nutrition and fiber, toss in your favorite type of beans.

•  Use Snack Time as a Nutritional Opportunity
• Fruit is the healthiest and easiest grab and go snack idea.  Choose from apples, bananas, pears, peaches, or plums.
• Snack on heart healthy nuts such as almonds or walnuts.  But mindful of portions since nuts are a high calorie snack.
• Try low fat yogurt mixed with whole grain cereal
• Choose whole grain crackers topped with low fat cheese

For more great ideas on getting started with DASH, visit http://www.nhlbi.nih.gov/hbp/prevent/h_eating/h_eating.htm.  There you can even view a variety of DASH meal plans.

Start tonight by preparing this delicious Right for Tonight healthy meal idea.

Pan-Fried Catfish with Slaw

Serves: 6.00

Prep time: 15 minutes

Cook time: 10 minutes

1. 1 (16-oz.) pkg. coleslaw mix

2. 1/4 cup fat-free mayonnaise

3. 1 tbsp. lemon juice

4. 1/2 tsp. sugar

5. 2 egg whites

6. 1/2 cup cornmeal

7. 1 tsp. Cajun seasoning

8. 6 (4-oz.) catfish fillets

9. 1 tbsp. canola oil

1. Combine coleslaw mix, mayonnaise, lemon juice and sugar in large bowl. Cover and chill.

2. Whisk egg whites and 1 teaspoon water in pie plate until frothy. Mix cornmeal and Cajun seasoning in shallow dish. Dip catfish in egg whites and dredge in cornmeal mixture.

3. Place large skillet over medium heat. Add oil. Add catfish. Cook 3 minutes; turn and cook 3 minutes more or until fish flakes easily with a fork. Serve with coleslaw.

Nutrition facts USA

Calories: 283, Fat: 12g, Saturated fat: 2g, Cholesterol: 75mg, Sodium: 390mg, Carbohydrate: 17g, Dietary fiber: 3g, Protein: 24g,