Dietary Approaches to Stop Hypertension (DASH)

The typical North American diet can contain a whopping 3,500 mg of sodium or more a day – more than human body needed. Diets with high sodium content consistently have been cited as a cause of hypertension, confirmed in both animal and human studies.

High sodium intake is linked to high blood pressure, a risk factor for heart attack, among other serious health problems. Blood pressure can be unhealthy even of its stays only slightly above the normal level of less than 120/80 mmHg.

The Dietary Approaches to Stop Hypertension (DASH) diet is a dietary approach designed to help treat or prevent a high blood pressure.

Dietary patterns based on the Dietary Approaches to Stop Hypertension (DASH) diet, which is rich in fruits, vegetables and low fat dairy foods, with reduced saturated and total fat, together with a reduction in dietary sodium, may help in the management of hypertension.

General principles of the DASH Eating Plan:
*Low in saturated fat, cholesterol and total fat
*Emphasizes high in fruits, vegetables and fat-free or low-fat dairy products
*Includes whole grain products
*Includes lean meats, fish and poultry and nuts
*Reduced in lean red meat, sweets and sugared beverages
*Rich in magnesium, potassium, and calcium, as well as proteins and fiber

The DASH diet is low in cholesterol; high in dietary fiber, potassium, calcium and magnesium; and moderately high in protein.

The DASH eating plan follows heart healthy guidelines to limit saturated fat and cholesterol.

It focuses on increasing intake of foods rich in nutrients that are expected to lower blood pressure, mainly minerals (such as potassium, calcium and magnesium), protein and fiber.
Dietary Approaches to Stop Hypertension (DASH)

Selenium in food and diet

Selenium in food and diet
Selenium is an essential trace mineral in the human body. This nutrient is an important part of antioxidant enzymes that protect cells against the effects of free radicals that are produced during normal oxygen metabolism. The body has developed defenses such as antioxidants to control levels of free radicals because they can damage cells and contribute to the development of some chronic diseases. Selenium is also essential for normal functioning of the immune system and thyroid gland.

Plant foods are the major dietary sources of selenium in most countries throughout the world. The amount of selenium in soil, which varies by region, determines the amount of selenium in the plant foods that are grown in that soil. Researchers know that soils in the high plains of northern Nebraska and the Dakotas have very high levels of selenium. People living in those regions generally have the highest selenium intakes in the United States. Soils in some parts of China and Russia have very low amounts of selenium and dietary selenium deficiency is often reported in those regions.

Selenium also can be found in some meats and seafood. Animals that eat grains or plants that were grown in selenium-rich soil have higher levels of selenium in their muscle. In the United States, meats and bread are common sources of dietary selenium. Some nuts, in particular Brazil nuts and walnuts, are also very good sources of selenium.

Selenium deficiency is most commonly seen in parts of China where the selenium content in the soil, and therefore selenium intake, is very low. Selenium deficiency is linked to Keshan Disease. The most common signs of selenium deficiency seen in Keshan Disease are an enlarged heart and poor heart function. Keshan disease has been observed in low-selenium areas of China, where dietary intake is less than 19 mcg per day for men and less than 13 mcg per day for women.
Selenium in food and diet