The Health Benefits of the DASH Diet

The DASH* Diet Eating Plan is based on meal plans rich in fruits and vegetables, and low-fat or non-fat dairy foods. The DASH Diet Eating Plan is recommended by The American Heart Association, The National Institutes for Health and is the basis for the new USDA MyPyramid. The DASH Diet has proven to lower blood pressure, and recent research has also reported additional health benefits of following the plan such as fewer heart attacks and strokes in women, improving nutrient intake and cutting blood pressure in adolescents and maintaining weight loss. For tips on supermarket shopping and following the DASH Diet, click here.

Adapted from Your Guide to Lowering Blood Pressure with DASH Diet

*The title “Dietary Approaches to Stop Hypertension” and the acronym DASH are used by the National Heart, Lung and Blood Institute for an anti-hypertension eating plan. Mrs. Dash® is a 20-year old federally registered trademark which can be used in connection with food or beverage products, ingredients, diets, recipes and related products, only with permission of its owner, Alberto-Culver Company.

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Butter vs. Margarine – The Great Debate

Butter contains saturated fat and cholesterol, the two culprits that increases LDL (“bad”) blood cholesterol levels. Many people substitute margarine for butter to avoid excessive animal fat, thought to promote coronary disease. But margarine can be loaded with trans fatty acids, which also increases LDL cholesterol. So what is the better choice – butter or margarine?

Because butter is rich in both saturated fat and cholesterol, potentially it could cause the arteries to be blocked.Some stick margarines contribute more trans fatty acids than unhydrogenated oils or other fats. Most margarine is made from vegetable fat and contributes no dietary cholesterol. The more liquid the margarine - tub or liquid forms- the less hydrogenated it is and the less trans fatty acids it contains.

So, unstuck yourself to the stick margarine and love the tub.

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Trans fat Substitutes:
Beware of the Hidden Saturated Fat

Trying to avoid trans fat is a good thing, but replacing trans fat with saturated fat is not. Just because a food is labeled “trans fat free” isn’t a free ticket to a good for you food. Some trans fat substitutes, such as coconut and palm oil, contain high levels of saturated fat. A little saturated fat from red meat and whole-milk diary products is OK, but too much saturated fat raises the LDL (bad) cholesterol. Olive, peanut and canola oils have healthier monounsaturated fat, and are the best options.

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Tips for Adding Flavor to Foods Without
Adding Fat

• Use healthier cooking methods such as steaming, roasting or grilling that don’t require adding butter or oil, which adds fat.
• Air pop popcorn then immediately spray with no-stick spray and sprinkle with Molly McButter® Natural Butter Flavor Sprinkles while the popcorn is very hot..
• Steam fresh vegetables, such as broccoli and asparagus, then sprinkle with Molly McButter® to make them taste buttery (without the butter fat).
• Choose foods that are naturally fat-free or low in fat such as non-fat milk, whole grains, fruits, vegetables, egg whites and boneless, skinless chicken breasts. For low fat recipes using these ingredients, go to www.mollymcbutter.com.
• Skip the sour cream and butter on your baked potato and add Molly McButter® instead. Or, use fat free sour cream and include chopped broccoli, diced red peppers or sliced mushrooms for added fiber and flavor. Get adventurous and try colorful corn and peas for added fiber and nutrition. Add even more flavor to your potatoes with fresh or dried herbs like rosemary, garlic and leeks. Or, use the convenience (and no added salt or MSG) of Mrs. Dash® Salt-Free Seasoning Blends.
• When dining out, order steamed vegetables without added butter or salt. The small 2oz bottle slips right into your bag. Or, ask for Molly McButter by name in the restaurant!
• Avoid heavy cream and cheese sauces on your pasta. Instead generously sprinkle Molly McButter® over freshly cooked noodles for the buttery flavor without the fat. Try Low Fat Creamy Fettucine with low fat mozzarella cheese sauce. Use whole grain pasta to make this dish even fiber-filled and nutritious.
• When eating out, let the bread basket and accompanying butter pass you by. No need to fill up before the entrée comes to the table.
• Look for the nutritional information when eating out to be able to make informed decisions before ordering.
• If you are craving delicious cheese flavor, sprinkle Molly McButter® Natural Cheese Flavored Sprinkles over your favorite foods like Broccoli Cheese Pasta Salad.
• Read the nutrition on labels to look for the hidden fat. Pay attention to both total grams of fat and the % daily value for fat and aim for no more than 30% of their calories from fat.
  
  One of the important keys to a healthy life is to reduce your fat intake. Molly McButter ®NaturalButter Flavor Sprinkles has some great meal ideas with lower fat. Go to www.mollymcbutter.com.

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