| REDUCE HIGH BLOOD PRESSURE WITH THE DASH DIET |
| REDUCE HIGH BLOOD PRESSURE WITH THE DASH DIET By: Cherish Hamutoff Published: 31 March 2010 To lower or prevent hypertension (high blood pressure) it’s important to exercise regularly, maintain a healthy weight and eat a heart healthy diet. The Dietary Approaches to Stop Hypertension (DASH) has been shown to reduce both systolic and diastolic blood pressure, by about 12 and six points, respectively. The DASH diet is similar to a vegetarian diet without cutting out meat entirely; however, it suggests limiting the consumption of meat. The DASH diet recommends: Fresh Fruits and Vegetables: 8 to 10 servings a day. Whole Grains: 7 to 8 servings a day. Low or Non-Fat Dairy: 3 servings, including yogurt, milk and cheese. Meat, Fish and Poultry: Limit to 2 servings a day. Nuts, Dried Beans and Seeds: 4 to 5 servings a week. Monounsaturated and Polyunsaturated Fats: Limit your total fat intake to 30%. The DASH diet suggests limiting: Processed foods: snacks, canned goods and luncheon meats are high in sodium. Total fat and saturated fats: Meat, butter, cheese, snacks and processed foods. Limit saturated fats to 7% to 10% of your daily fat calories. Calcium, Magnesium and Potassium: The DASH diet is high in calcium, magnesium and potassium, which has been shown to reduce high blood pressure. Q: What are good sources of Calcium? A: Low and non-fat dairy; including, yogurt, cheese and milk. Q: What are good sources of Magnesium? A: Leafy green vegetables, milk, yogurt, brown rice, potatoes, bananas, tomatoes, watermelon, halibut, nuts, seeds and legumes. Q: What are good sources of Potassium? A: Potassium: Fresh fruits and vegetables, including; bananas, oranges, cantaloupe, spinach, zucchini, lima beans, broccoli, cauliflower, carrots, artichokes, potatoes and legumes. Q: What else can you do to lower blood pressure? A: Lower your sodium intake even further. Q: Where can you find sample recipes and menus? A: http://www.nhlbi.nih.gov/health/public/heart/hbp/dash |