High blood pressure (hypertension) affects 65 million American adults. High blood pressure is classified as systolic blood pressure of 140 or higher and/or diastolic blood pressure of 90 or higher. High blood pressure is known to increase the risk of heart disease and stroke. Research shows that high blood pressure is effectively regulated by the DASH (Dietary Approaches to Stop Hypertension) diet, which recommends increasing the intake of fruits, vegetables, whole grains and low-fat dairy products in the diet. Now the U.S. National Heart, Lung and Blood Institute (NHLBI) is offering an updated DASH diet and physical activity guide on lowering and controlling blood pressure.
The updated DASH eating plan is consistent with the 2005 U.S. Dietary Guidelines and recommends limiting saturated fat, trans fat and cholesterol. The updated guide has information on potassium, weight loss, physical activity, menus, and recipes. It also includes a food diary to note what you eat and suggestions for heart-healthy food choices at meals.
"NHLBI studies have shown that the DASH eating plan can significantly lower high blood pressure, even within the first few weeks," says Dr. Elizabeth G. Nabel, NHLBI director, in a news release. "They demonstrate that by making healthy choices in diet and physical activity, you can get on track to a healthier life."
The guide offers the following practical suggestions:
1. If you eat only one or two servings of vegetables per day, try adding an additional serving at lunch and dinner.
2. Drink fat-free or low-fat milk and decrease soda and other sweetened beverages.
3. Select whole grain foods, such as whole wheat bread or whole grain cereals for added nutrients and fiber.
4. Choose foods that are lowest in salt or sodium.
5. Take a 15-minute walk daily and slowly increase your walking time.
REFERENCES:
1. NHLBI Offers Updated Guide with Practical Information for Lowering High Blood Pressure Through Diet, NIH News, News Release, June 28, 2006:
http://www.nih.gov/news/pr/jun2006/nhlbi-28.htm
Posted by Elaine Gavalas on November 22, 2006 03:27 PM
