What's the best diet for women ages 34-50?

The Archives of Internal Medicine just released a study that followed thousands of women ages 34-50 on the DASH (Dietary Approaches to Stop

Hypertension) diet for more than 20 years and concluded that adherence to the diet helps stop hypertension and is associated with a lower risk of coronary heart disease and stroke.

The study is the largest that shows food can fight heart attack and stroke, says Dr. Nieca Goldberg, New York-based cardiologist and author of

"The Complete Guide to Women's Health" (Ballantine Books, 2008).

Goldberg, national spokesperson for the American Heart Association's "Go Red" campaign, says the study is evidence "that the natural antioxidants and minerals in food can fight heart attack and stroke."

Q: What is the DASH diet?

A: The DASH diet includes 7-8 grain servings a day (average ½ cup pasta); 4-5 fruits and 4-5 vegetables; 2-3 dairy (average 1 cup yogurt); and 2 or fewer 3-ounce servings of meat, poultry or fish. People who are vegetarians can rely on legumes, nuts and seeds. And, of course, very little sugar. About 4-5 servings (of 1 teaspoon each) a week.

I also suggest to patients - particularly those eating out or getting takeout food - to watch the salt. I recommend making sure the sauces and dressings are on the side.

Oatmeal in the morning would be a good option. And, of course, no baked potatoes.

Q: Why is this diet important for women?

A: I am still amazed at the number of women who come into my office who have a delayed diagnosis of hypertension.

There is a tremendous disconnect between general information we talk about and realizing that individual women are at risk. Too many don't translate the information into active practice and that's why heart disease - at 50 percent - is the leading cause of death for women.

Q: What should women do?

A: Make a phone call and get a checkup.

Only about a third of the women in my own practice actually had heart disease. Some had risks and others had symptoms common in the age range, like overactive thyroid, acid reflux, chest pains and so on.

Q: You are a champion of women taking charge of their own health.

A: Yes. I think it's important to come to a doctor's office prepared. Make the most effective visit. Write down three of the most important reasons you have come - everyone has symptoms of not feeling well, shortness of breath and so on.

Also it's important to tell the doctor everything - all the supplements as well as all the medications you take. There could be chemical reactions and side effects.

If you are too anxious, take notes or bring another person with you.

Q: Do women ignore the possibility of heart disease?

A: You should have a list or good idea what your own personal risk for heart disease is. If the doctor, in discussing it, uses words that are alien to you, ask for an explanation.

And you should have a good idea of why you are being given any test.

Q: How about the doctor's role?

A: The doctor should be comfortable sharing personal information with the patient and not be threatened by questions or latest information from the Internet.

Q: Do you follow the DASH diet?

A: Most of the time but I'm having a problem thinking about Passover. I want to stay on message and give people the food they expect. Whole-wheat matzo balls just don't do it.

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(Jane Glenn Haas writes for The Orange County (Calif.) Register. E-mail her at jghaas@cox.net)