Blood pressure can be unhealthy even if it stays
only slightly above the normal level of less than 120/80 mmHg. The
more your blood pressure rises above normal, the greater the health
risk.
Blood pressure can be lowered by following the Dietary Approaches
to Stop Hypertension (or "DASH") eating plan - and by eating
less salt, or sodium.
Scientists supported by the National Heart, Lung and
Blood Institute conducted two key studies. Their findings showed
that blood pressures were reduced with an eating plan that is low in
saturated fat, cholesterol, and total fat and that emphasizes
fruits, vegetables. and fat-free or low-fat milk and milk products.
This eating plan- known as the DASH eating plan - also includes
whole grain products, fish, poultry and nuts. It is reduced in lean
red meat, sweets, added sugars, and sugar containing beverages
compared to the typical American diet.
A free booklet, based in the DASH research findings,
tells how to follow the DASH eating plan and reduce the amount of
sodium you consume. It offers tips on how to start and stay on the
eating plan, as well as a week of menus and some recipes. The menus
and recipes are given for two levels of daily sodium consumption -
2,300 and 1,500 milligrams per day. 2,300 milligrams is the highest
level considered acceptable by the National High Blood Pressure
Education Program.
It is also the highest amount recommended for
healthy Americans by the 2005 "U.S. Dietary Guidelines for
Americans." The 1,500 milligram level can lower blood pressure
further and more recently is the amount recommended by the Institute
of Medicine as an adequate intake level and one that most people
should try to achieve.
Studies have found that the DASH menus containing
2,300 milligrams of sodium can lower blood pressure and that an even
lower level of sodium, 1,500 milligrams, can further reduce blood
pressure. All the menus are lower in sodium than what adults in the
United States currently eat - about 4,200 milligrams per day iformen
and 3,300 per day for women.
Those with high blood pressure and prehypertension
may benefit especially from following the DASH eating plan and
reducing their sodium intake.
Replacing some carbohydrates in the DASH diet with
low-fat protein and unsaturated fats and may reduce blood pressure
even more than does the standard DASH diet.
Although following the DASH diet doesn't mean you
must cut out all sweets, moderation is the key.
To view and print the free 64 page booklet, go to
this government website address:
http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf