If you have high blood pressure or borderline hypertension or you just want to eat heart-smart, the DASH (Dietary Approaches to Stop Hypertension) or Mediterranean diet is the answer. People with high blood pressure or borderline hypertension can lower their blood pressure and reduce their risk of heart attack simply by modifying their diet, according to a study published in the journal Circulation: Cardiovascular Quality and Outcomes. Study volunteers who followed the DASH diet for eight weeks decreased their calculated heart attack risk by nearly 20 percent. The DASH diet, recommended by the American Heart Association, is similar to the Mediterranean diet, focusing on plenty of fruits, vegetables and whole grains, as well as a moderate amount of low-fat dairy and lean protein every day. Both diets also zero in on reducing saturated fat, red meat and added sugar. The study also found that eating nine to 11 servings of fruits and vegetables lowered heart attack risk by 11 percent, even when participants kept eating the typical American diet. Switching to a DASH- or Mediterranean-inspired diet is one of the best things you can do for your health. In the meantime, add more produce to your menu by including a piece of fruit and a veggie with every meal.
"One must eat to live not live to eat." Moliere