I decided to say something when I noticed Cathy’s blood pressure creeping up.
Her pressure had slowly risen to the upper limits of normal. I alerted Cathy to simple dietary steps she can take to maintain healthy pressures and prevent the problems that may occur when readings get too high.
The key is to eat more fruits, vegetables and low-fat dairy foods, I told her. This is the so-called DASH diet.
What is the DASH diet?
The Dietary Approaches to Stop Hypertension diet is an eating plan that can effectively lower blood pressure, according to research.
In the original study, published in 1997 by the National Institutes of Health, scientists found that adults can reduce their blood pressure by eating a diet low in saturated fat and cholesterol and rich in fruits, vegetables and low-fat dairy foods.
The researchers concluded that the DASH diet works as effectively as some blood pressure medications.
Today, the NIH recommends the DASH diet for adults of all ages who want to reduce blood pressure. It even lowers pressure a little in those with normal readings.
The benefits come because DASH is rich in minerals – calcium, potassium and magnesium – as well as fiber. For a person who eats 2,000 calories a day, the plan calls for:
* Grains, seven to eight servings each day
* Vegetables, four to five servings each day
* Fruits, four to five servings each day
* Low-fat or nonfat dairy products, two to three servings each day
* Meats, poultry and fish, no more than two servings each day
* Nuts, seeds and legumes, four to five servings each week
* Limited intake of fats and sweets
Important ingredients
The DASH diet emphasizes healthful foods that people don’t eat often enough. This means adding a few more servings of fruits and vegetables to your meals.
A fruit serving equals 6 ounces of juice or one piece of fruit. A vegetable serving equals a half cup of raw or cooked chopped vegetables or one cup of raw leafy vegetables.
Eating a variety of colorful produce can provide pressure-lowering potassium for your meals.
Next, be sure to get a couple of servings of low-fat dairy foods. One 8-ounce glass of milk or 1.5 ounces of cheese counts as one dairy serving. The calcium contained in these foods helps to lower blood pressure.
Also substitute refined grains with whole grains as often as you can. One slice of bread or a half cup of cooked grains is one serving. Compared to refined products, whole grains contain more fiber and other nutrients that lower blood pressure.
Finally, some other foods are a good source of magnesium in the DASH diet. Nuts, seeds and legumes are top-notch sources that help to reduce blood pressure. Eat one-third cup of nuts, a tablespoon of seeds, or a half cup of cooked beans to get a serving.
Easy does it on the salt
Besides eating mineral-rich foods, cutting back on sodium can help blood pressure to drop even more. In the DASH-Sodium Study, completed in 2000, researchers followed 412 adults on six different diets for 14 weeks.
They found those who consumed a DASH diet with only 1,500 milligrams of sodium a day had the biggest improvements in blood pressure. The scientists concluded that eating less salt may help reduce blood pressure risk.
When Cathy made several dietary changes, and received appropriate follow up, her blood pressure returned to normal.
For more information: National Heart, Lung and Blood Institute, www.nhlbi.nih.gov.
Contact Dr. Elizabeth Smoots, a board-certified family physician and Fellow of the American Academy of Family Physicians, at doctor@practicalprevention. com. Her columns are not intended as a substitute for medical advice or treatment. Before adhering to any recommendations in this column consult your healthcare provider.
2007 Elizabeth S. Smoots
Talk to us
> Give us your news tips.
> Send us a letter to the editor.
> More Herald contact information.
