One of the most common medical problem that we see is hypertension, or high blood pressure. Everyone has some variation in their blood pressure during the day, depending on activity, diet, and stress. In people with hypertension, the blood vessels are constricted more than usual and for a longer period of time, even at rest. However, it is the long-term elevation in blood pressure that places increased work on the heart, leading to heart disease and failure, stroke, kidney and eye disease. Smoking is thought to contribute by causing damage to arterial walls, hardening them and keeping them constricted. Based on information from the National Institute of Health, even slight elevations above the level of 120/80 are unhealthy. The difficult thing about high blood pressure is that it almost never has symptoms. Unless you know someone who can check your blood pressure or you have regular medical visits, you may have high blood pressure and not even know it. Unfortunately, some people never realize they have a problem until they suffer a heart attack, stroke, kidney problems, or loss of vision.
How can we prevent and treat high blood pressure and its consequences? In some individuals, especially those with diabetes, medication will be required regardless of lifestyle changes. It is very important for anyone on medication to take it regularly, as ordered, to prevent more health problems.
However, there is an eating plan that has been clinically to lower blood pressure in some people as much as medication. The idea behind the DASH ( Dietary Approaches to Stop Hypertension) eating plan was to create a diet using certain foods containing nutrients believed to have the ability to lower blood pressure. In general, these foods are low in saturated fat, cholesterol, and total fat and include a variety of fruits and vegetables (4 servings EACH), and low fat dairy. It includes whole grain products, fish, poultry, nuts, and reduces red meat, sweets, and sugar intake. A second part of the study looked at following the DASH plan with varying amounts of daily sodium intake. The greatest reductions occurred in those who consumed no more than 1500 mg. sodium (3/4 tsp.) TOTAL per day. Also, these patients reportedly had less headaches. Other benefits of the DASH diet included lower cholesterol; decreased risk of heart disease, stroke, and osteoporosis; increased levels of antioxidants; and improved mood and quality of life (based on surveys of participants).
The majority of participants in the DASH trial had blood pressure no higher than 160/90. Some were on medication and were able to come off it after following the diet; others who would have needed medication in the near future were able to lower it into the normal range. It appears from this trial that for some, this way of eating will really treat hypertension and prevent the need for medication. Given the benefits from this eating plan, if you or anyone you know has high blood pressure, I encourage you to check out the DASH eating plan. I think most of the work in following the plan is learning which foods to stock in your home and getting in the habit of checking the sodium content.
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