Fat in foods and high blood pressure

Foods high in dietary fat can have a negative effect on health, blood pressure in particular. Too much fat, especially saturated fat, will raise your blood cholesterol which, like high blood pressure, can lead to heart disease and stroke.

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DASH diet is designed to keep fat intake to healthy levels. Here are a few thing to remember when shopping for foods or cooking at home:

1. Read food nutrition labels, even for so-called “healthier” foods. Ingredients and nutrient content can vary a lot by brand and preparation. When there’s more than one choice, compare labels. Choose the item with the lowest amounts of sodium, saturated fat, trans fat and added sugars.

2. Beware of sneaky ingredients. For example, sodium and added sugars go by many different names, making it harder to tell just how much is in there.

3. Choose frozen, canned or dried produce when fresh isn’t available or practical. It can be just as nutritious as fresh, and will last longer. Choose canned fruit packed in water, light syrup or its own juice. With canned and frozen vegetables, choose the product with the lowest amount of sodium. Heavy syrups and sauces can add unwanted ingredients to your healthy fruits and veggies.

4. Choose whole-grain foods. Lots of products claim to be, but there’s a simple way to know for sure. Look for the word “whole-grain” (or “whole” followed by the grain name) as the first item in the ingredients list. And we’re talking more than just bread. Include crackers, cereals, tortillas, pasta and other grain foods in your whole-grain quest.

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DASH promotes healthier menu for your heart by:

- Limiting salt in your menu. You can use salt-free spices and condiments instead.

- Adding more vegetables and fruits to your diet

- Substituting white bread with whole grain

- Going for fat-free or low-fat dairy products

- Eating more fish and white meats such as chicken and turkey and lower consumption of red meats

- Adding beans and nuts to your daily menu

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When following DASH, it is important to choose foods that are:

- Rich in potassium, calcium, magnesium, fiber and protein

- Low in saturated fat

- Low in sodium

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Useful tip

Preparing healthier menu can be fun. Get inspired by our DASH approved dishes with these yummy recipes

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Source: The American Heart Association

Nothing in this article should be considered medical advice. Ask your doctor if you have any questions. In a case of medical emergency call 911.