One in three adult Americans have high blood pressure, and May is High Blood Pressure Education Month.
High blood pressure (also called hypertension) is a leading risk factor for stroke and is often referred to as the “silent killer” since you may feel no apparent symptoms. Yet high blood pressure will cause damage to the blood vessels, brain and heart over time. Blood pressure consists of a top number (systolic) and a bottom number (diastolic). Normal systolic pressure is around 120, and normal diastolic pressure is less than 80 (this is expressed as “120 over 80” or 120/80).
Some people may be diagnosed with high blood pressure without having any other risk factors for heart disease, but it’s still beneficial to make as many positive lifestyle changes as you can. One way to do this is to try the DASH Diet. This isn’t a “diet” that you go on or go off. You need to view it as a lifestyle – a dietary plan that you can reasonably sustain for a lifetime (you’ll also want to maintain an exercise routine with your doctor’s approval).
Eating for better health is not a one-month or one-season deal – it’s a lifetime deal.
- Maintain a healthy weight. Lose weight if overweight
- Exercise at least 4-5 days a week, for 30 minutes or more
- Add more activity to your daily life (take the stairs, do yard work, walk more, move more)
- Use a journal to track eating and exercise habits
Follow the DASH Diet:
- Fill half your plate fruits and vegetables
- Include 2-3 servings of low fat dairy daily
- Limit salt, and reduce processed foods high in sodium (1500-2300 milligrams a day is recommended) – Read labels
- Drink more water and limit sugary beverages – sugar doesn’t cause high blood pressure, but since sugary drinks contain no nutrients, limit them.
- Add healthy fats to your diet (olive oil, olives, nuts, seeds) in small amounts
Take control of your blood pressure this month: Talk to your doctor about your heart health and blood pressure. Follow up for regular appointments as directed, and ask for a referral to a registered dietitian for education about the DASH Diet.
Rosanne is owner of Rust Nutrition Services. She began freelance writing in 1994, created her virtual nutrition practice in 2000, now bringing 30 years of experience to what she does. As a nutrition communications consultant, Rosanne translates nutrition data into well-reasoned dietary advice so people can enjoy eating for good health. Visit her blog for more information about her books, including DASH Diet For Dummies®.
