Controlling High Blood Pressure

One out of every four American adults has high blood pressure, which is often called hypertension. This makes high blood pressure a very common health problem. If you have been diagnosed with high blood pressure, it is very important to follow your doctor’s advice. Take your blood pressure medications exactly as prescribed. This will help keep your blood pressure in a healthy range. Be sure to follow your doctor’s advice on exercising and eating well too. All of these steps are important for controlling blood pressure and assuring your good health.

In addition to medications, exercise, and maintaining a healthy body weight, what you eat can have a big impact on your blood pressure as well. A healthy diet can dramatically lower blood pressure. One particular diet that has research-proven ability to lower blood pressure is the DASH diet. DASH stands for Dietary Approaches to Stop Hypertension.

The DASH diet focuses on a healthy eating plan that is low in sodium (salt), high in vegetables, fruit, whole grains, and that contains 2 to 3 servings of low-fat or no-fat dairy each day. As well, the DASH diet includes about a serving per day of nuts, seeds, and beans. The DASH diet allows for small amounts of meat, poultry, fish, and sweets. In summary, the DASH diet is an ideal eating plan if you want to control blood pressure, maintain a healthy body weight, and reduce risk of heart disease and stroke.

DASH Diet Demystified

The DASH diet works to lower blood pressure for several reasons. First, this diet is low in sodium (salt). Even for people who do not have “sodium sensitive” hypertension, getting too much salt can raise blood pressure to unhealthy levels. For people who are sensitive to sodium, it is vital to keep sodium to a minimum in the diet.

Second, this diet includes plenty of potassium and calcium. Researchers now know that it is not just dietary sodium that is important for controlling blood pressure. The latest research tells us that not getting enough potassium and calcium may be as much of a problem as getting too much sodium. In summary, the balance of sodium, potassium, and calcium in the diet is vital for keeping blood pressure in a healthy range.

Finally, other nutrients, including magnesium and fiber also help the body to maintain healthy blood pressure. As you can see, it is more than just sodium (salt). The overall diet and the balance of nutrients in the diet are key to preventing and managing high blood pressure.

Getting Specific

The DASH diet contains the following healthy foods each day.

• 7 to 8 servings of whole grains
• 4 to 5 servings of vegetables
• 4 to 5 servings of fruit
• 2 to 3 servings of low-fat or no fat dairy products
• 2 or fewer servings of lean animal protein (meat, poultry, fish)
• 4 to 5 servings of nuts, seeds, and beans per week*
• 2 to 3 servings of fats & oils (1 serving = 1 teaspoon margarine, 1 tablespoon low-fat salad dressing, 1 teaspoon oil)
• 5 or fewer servings of sweets per week (1 serving = 1 tablespoon sugar, ½ ounce jelly beans, 8 ounces sugar drink such as lemonade)

*You should include nuts, seeds and beans about 4 to 5 times per week. This is a little less than every day. If you eat no animal proteins (meat, poultry, fish), you should add in more servings of beans as a source of protein.

Getting Started

This plan may seem overwhelming at first. Instead of focusing on all of the different changes you might need to make to follow this diet, try picking one or two areas to start. For example, you can begin by focusing on adding in servings of vegetables and fruit. Add one serving of each per day into your diet. Stick with this change until it becomes a habit.

For example, you could start by having an apple as a snack at work instead of potato chips or pretzels. This will accomplish two things. This will add in a healthy food. Additionally, this change will eliminate one serving of a high-salt, high-fat food that may make high blood pressure worse.

Once you have made this change and it feels like a habit. Add in another small change. For example, try adding one serving of low-fat dairy into your day. Take a low-fat yogurt as part of your lunch. Have a glass of skim milk instead of a soda. Again, stick with this change until it becomes habit. Once you have established this change, move onto your next goal.

By slowly chipping away at the diet habits that are raising your blood pressure to unhealthy levels, you can improve your health. Plus, by making these changes slowly and consistently, you will be more likely to maintain them for the long term.

Try the following recipe, which can be a healthy part of your DASH diet eating plan. This makes an ideal “one-dish” meal. It provides beans, whole grains, and vegetables, all in one!

Pasta & Beans (Serves 4)

Ingredients :

• 8 to 10 ounces (dry) whole grain pasta
• One 15 ounce can of kidney beans (well rinsed)
• One 15 ounce can of black beans (well rinsed)
• One 15 ounce can of “no salt added” crushed tomatoes
• One 15 ounce can of “no salt added” diced tomatoes
• 1 tablespoon olive oil
• 3 cloves minced garlic (use minced garlic in the jar to save time)
• 2 cups broccoli florets (small pieces of broccoli)
• 1 cup grated carrots
• 2 teaspoons basil
• 1 teaspoon oregano
• 1 teaspoon thyme
• Fresh ground black pepper to taste

Instructions :

• Begin boiling water for pasta.
• Heat olive oil over medium heat in a large pot.
• Add garlic and heat until just starting to turn golden, stirring often. Do not allow garlic to brown.
• Add broccoli and heat for about 5 minutes, stirring often. Broccoli should remain bright green and slightly crisp.
• Add crushed and diced tomatoes, carrots, kidney beans, black beans, basil, oregano, and thyme and stir to combine.
• Add pasta to boiling water and cook according to package directions.
• Meanwhile, continue to heat tomato & bean mixture over medium heat for approximately 8 minutes, stirring occasionally.
• Drain pasta and add to tomato & bean mixture. Stir to combine.
• Add fresh ground black pepper to taste.

Serve and enjoy!

Per Serving (Serves 4): 300 calories; 50 grams carbohydrate; 16 grams protein; 4 grams fat; 14 grams fiber; 844 milligrams potassium; 150 milligrams sodium**.

Percentage of Calories: 67% carbohydrate; 21% protein; 12% fat.

**Does not include sodium contained in salt added after cooking. To keep this recipe “DASH diet-friendly”, avoid adding salt during cooking and at the table.

There is plenty of additional information available on the DASH diet. If you want more details, sample diets, recipes, and other tips for making the switch to the DASH diet, please see the Heart, Lung & Blood Institute’s “Facts About The DASH Eating Plan”.