Lower hypertension with DASH.
| Health tips: Make a "DASH" toward healthy eating | | | Dear Reader,
Of all the factors that influence blood pressure, your diet is one that you can do a lot about. You can’t change your genes or stop aging, but you can decide what food to put on your plate and how much to eat. By choosing healthy foods in the right amounts, you can lower your blood pressure and keep it under better control.
Though there are many diets out there, the best one for lowering blood pressure is the DASH diet. Known officially as Dietary Approaches to Stop Hypertension (DASH), it provides a lifelong approach to healthy eating. | How to follow the DASH diet The DASH diet focuses on foods rich in nutrients that can help lower blood pressure, including essential minerals such as potassium, calcium and magnesium. In addition to plentiful amounts of fruits and vegetables, DASH includes whole grains, low-fat dairy products, poultry, fish and nuts. This diet follows heart-healthy guidelines by limiting saturated fat and cholesterol, as well as reducing intake of red meat, sweets and sugary beverages.
The DASH diet provides daily and weekly nutritional goals. The number of servings depends on daily calorie needs. Here's a look at the recommended servings from each food group for a 2,000-calorie-a-day DASH diet: Grains: 6 to 8 servings a day. One serving may be 1/2 cup of cooked cereal, rice or pasta, 1 slice of bread or 1 ounce dry cereal. Vegetables: 4 to 5 servings a day. One serving is 1 cup raw leafy green vegetable, 1/2 cup cut-up raw or cooked vegetables, or 1/2 cup vegetable juice. Fruits: 4 to 5 servings a day. One serving is one medium fruit, 1/2 cup fresh, frozen or canned fruit, or 1/2 cup fruit juice. Fat-free or low-fat dairy products: 2 to 3 servings a day. One serving is 1 cup milk or yogurt, or 1 1/2 ounces cheese. Lean meats, poultry and fish: six 1-ounce servings or fewer a day. One serving is 1 ounce of cooked meat, poultry or fish, or 1 egg. Nuts, seeds, or dry beans and peas: 4 to 5 servings a week. One serving is 1/3 cup nuts, 2 tablespoons peanut butter, 2 tablespoons seeds, or 1/2 cup cooked dried beans or peas, also called legumes. Fats and oils: 2 to 3 servings a day. One serving is 1 teaspoon soft margarine, 1 teaspoon vegetable oil, 1 tablespoon mayonnaise or 2 tablespoons salad dressing. Sweets and added sugars: 5 servings or fewer a week. One serving is 1 tablespoon sugar, jelly or jam, 1/2 cup sorbet or 1 cup lemonade. Remember that eating well isn’t an all-or-nothing proposition. Perfection isn’t the goal — being persistent in your pursuit of healthy eating is what’s most important. Over time, it will become a habit that will help you manage your blood pressure, improve your health, control your weight and feel better about yourself. |
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Your guide to managing hypertension
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