Taking the pressure off your heart
By Erin Adams
Choctaw Nation
Durant, Okla. - National High Blood Pressure Education Month is upon us this month of May. According to the National Heart, Lung, and Blood Institute (NHLBI) what we eat can either increase the risk of developing high blood pressure (hypertension) or decrease the risk. Research has shown that high blood pressure can be prevented as well has lowered by following the Dietary Approaches to Stop Hypertension (DASH) eating plan.
High blood pressure, according to the NHLBI, affects more than 65 million, or 1 out of every 3 American adults. Prehypertension, which increases the risk of developing high blood pressure, also is at an alarming rate of 59 million Americans diagnosed with this risk factor.
- High blood pressure defined as blood pressure higher than 140/90 mmHg
- Prehypertension defined as blood pressure between 120/80 and 140/89 mmHg
The Dangers of High Blood Pressure
- By making the heart work harder this:
- Increases the hardening of the walls of the arteries
- Can cause the brain to hemorrhage
- Can cause the kidneys to have decreased function, which can progress to kidney failure
- Can lead to heart and kidney disease
- Can lead to stroke
- Can lead to blindness
The good news, high blood pressure can be avoided and lowered by taking a few steps:
- Follow a healthy eating plan, such as DASH, that includes foods lower in salt and sodium.
- Stay physically active for at least 30 minutes on most days of the week.
- Get and maintain a healthy weight
- Avoid tobacco and heavy alcohol use
If you have been diagnosed with high blood pressure and your doctor has prescribed medicine, take your medicine as directed in addition to the above steps.
The DASH eating plan is rich in fruits, vegetables, fat-free or 1% milk and milk products, whole grains, fish, poultry, beans, seeds, and nuts. All of which provide potassium, magnesium, and calcium, protein, and fiber. These nutrients have all been associated with lowering blood pressure. In turn the DASH eating plan recommends less intake of salt and sodium; sweets, added sugars, and sugar containing beverages; saturated fat, trans fat and cholesterol ; and red meats. When following the DASH eating plan you will look at you age and level of daily activity. This will guide you on your daily calorie needs.
Now that you know how many calories you’re allowed each day, find the closest calorie level to yours in the chart called “Following the DASH Eating Plan” found at www.nhlbi.nih.gov. This shows roughly the number of servings from each food group that you can eat each day.
To help get you started below is a recipe rich in potassium and protein. Serve this with broccoli and whole wheat orzo to add extra magnesium, calcium and fiber.