Healthy Eating, a perfect suggestion on health

Research has shown that following a healthy eating plan can both reduce the risk of developing high blood pressure and lower an already elevated blood pressure.

For an overall eating plan, consider the DASH eating plan. "DASH" stands for "Dietary Approaches to Stop Hypertension," a clinical study that tested the effects of nutrients in food on blood pressure. Study results indicated that elevated blood pressures were reduced by an eating plan that emphasizes fruits, vegetables, and lowfat dairy foods and is low in saturated fat, total fat, and cholesterol. The DASH eating plan includes whole grains, poultry, fish, and nuts and has reduced amounts of fats, red meats, sweets, and sugared beverages.

A second clinical study, called "DASH-Sodium," looked at the effect of a reduced dietary sodium intake on blood pressure as people followed either the DASH eating plan or a typical American diet. Results showed that reducing dietary sodium lowered blood pressure for both the DASH eating plan and the typical American diet. The biggest blood pressure-lowering benefits were for those eating the DASH eating plan at the lowest sodium level (1,500 milligrams per day).

The DASH-Sodium study shows the importance of lowering sodium intake whatever your diet. But for a true winning combination, follow the DASH eating plan and lower your intake of salt and sodium.

Low-Fat Seafood Gumbo

• 3/4 cup all-purpose flour
• 2 tablespoons vegetable oil
• 2 tablespoons unsalted butter
• 2 medium onions, chopped
• 1 poblano pepper, chopped
• 2 ribs celery, finely chopped
• 5 cloves garlic, minced
• 1 (15-ounce) can whole tomatoes
• 4 cups chicken stock
• 4 cups clam juice
• 8 ounces fresh okra, tops trimmed and halved lengthwise
• 3 bay leaves
• 1/2 lemon, juiced
• Kosher salt
• 1/2 teaspoon cayenne
• 2 teaspoons fresh thyme leaves
• 3 blue crabs, quartered, optional
• 1 pound medium shrimp, peeled and deveined
• 2 dozen shucked oysters, liquid reserved
• 1 bunch green onions, chopped
• 1/4 cup chopped fresh flat-leaf parsley
• 1/2 pound lump crabmeat
• Serving suggestion: cooked white rice

Directions

Preheat oven to 400 degrees F. Put the flour on a baking sheet and cook for about 30 to 40 minutes, stirring occasionally, until the flour is a dark nut brown.

Meanwhile, in a large heavy skillet or Dutch oven, heat the oil with the butter over medium heat. Add the onions, pepper, celery, and garlic. Season with salt and pepper and cook until softened, about 10 minutes. Add the tomatoes, crushing them through your fingers into the pot with their juices and cook for another 5 minutes. Gradually sift the browned flour in the pot until the vegetables are coated, cook for 2 minutes more. Slowly pour in the stock and clam juice, stirring constantly. Add the okra, bay leaves, lemon juice, salt, cayenne, thyme, and crabs. Bring to a boil, lower the heat, cover, and cook for 15 minutes.

Add the shrimp, oysters with their liquid, green onions and parsley; cook until the shrimp turn pink, about 3 minutes. Add the lump crabmeat and season the gumbo, to taste. Serve with rice.