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End High Blood Pressure With Easy Diet Changes

Healthy blood pressure can be maintained and often restored with a few small changes to your diet. In fact, you may be able to reduce or completely eliminate your high blood pressure medication by slightly changing what you eat. Sound good? Continue reading…

If you have high blood pressure or hypertension, this causes your heart to work harder than it needs to and contributes to atherosclerosis, stroke, kidney disease, heart failure and blindness. The Centers for Disease Control (CDC) estimated that, in 2005, approximately 32% of adults over the age of 20 had hypertension. Nursing home residents have about a 53% incidence of hypertension.

Changes to your diet are not temporary “fads” designed to help you lose weight quickly, but rather guidelines for lifelong health. The diet recommended by the US Department of Health and Human Services is known as the DASH diet. DASH stands for “Dietary Approach to Stop Hypertension”. The basic premise behind the diet is to consume foods that are low in saturated fat, total fat, cholesterol and high in fruits, vegetables and low-fat dairy options. There are many ways to get the foods you need to follow the DASH diet.

One of the important changes you will notice in the diet is eating several small meals throughout the day, instead of 2 or 3 large meals. Come to think of it, this is the natural way of eating. When you look at what makes up this life-saving diet, it starts to make sense as well as the “natural” way. After all, for hundreds of thousands of years, we eat certain types of food in certain rhythms that keep us healthy. High blood pressure is a modern disease.

Grains and foods containing grains are a good starting point for trying to change the diet. A total of 7-8 daily servings is recommended. Examples of serving sizes in a group are 1 slice of bread, 1 cup of ready-to-eat cereal or 1/2 cup of cooked rice, pasta. Serving sizes may vary with ready-to-eat cereals and nutrition labels should refer to actual serving sizes.

The amount of vegetables that should be eaten every day is 4-5 servings. An example of a serving of vegetables is 1 cup of raw leafy vegetables, 1/2 cup of cooked vegetables, or 6 ounces of vegetable juice. It is best to prepare vegetables using the steaming method.

There should be about 4-5 daily servings of fruit in the DASH diet. An example serving size is 1 medium fruit, 1/4 cup dried fruit, 1/2 cup fresh, frozen or canned fruit and 6 ounces of fruit juice. Look for fruits that are in season and you will always have different fruits throughout the year.

Low-fat and fat-free dairy foods are preferred over high-fat dairy products. About 2-3 servings a day in this group include 8 ounces of milk, 1 cup of yogurt, or 1 1/2 ounces of cheese.

Lean meat including chicken and fish should be eaten daily but only less than 2 servings a day. A serving size of lean meat is 3 ounces of cooked lean meat, chicken or fish without the skin. When preparing meat, it is best to grill, boil, or grill with a minimum amount of fat and salt.

Fats and oils can be eaten using the DASH diet, but should be kept to about 2-3 servings per day. One serving of fat or oil includes 1 teaspoon of soft margarine, 1 tablespoon of low-fat mayonnaise, 2 tablespoons of light salad dressing or 1 teaspoon of vegetable oil. Remember that these guidelines apply to your food preparation as well.

Sweets should be kept to a minimum and 5 servings a week is suggested. Serving sizes are not the same as consumer products and caution should be followed when determining servings of sweet items. A serving size is 1 tablespoon of sugar, 1 tablespoon of jelly, ½ ounce of jelly beans, or 8 ounces of lemon juice.

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