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Link to our new website www.HeartCenterofTheRockies - click here
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Link to our new website www.HeartCenterofTheRockies - click here |
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| Low Blood Pressure – It’s on Your Plateby Jenifer
Bowman, MS, RD Foods such as fruits, vegetables and low-fat dairy products can substantially reduce blood pressure and provide a form a treatment for high blood pressure without using medication. Researchers of the DASH diet (Dietary Approaches to Stop Hypertension) found that study participants with elevated blood pressure of 130-160/80-95 mm Hg that ate 3 servings of low-fat dairy products along with 8-10 servings of fruits and vegetables experienced a greater reduction in blood pressure than those who ate “a normal American diet.” Nutrients such as calcium found in the dairy products along with potassium and magnesium found in fruits and vegetables are responsible for the lower blood pressure numbers. Many participants reduced their systolic blood pressure (top number) by as much as 11 mm Hg and diastolic blood pressure (bottom number) by 5.5 mm Hg. The DASH diet lowered blood pressure for participants after just 2 weeks and maintained the lower blood pressured during the 8-week study period. 50 million Americans age 6 and older have high blood pressure, that’s 1 in 5 Americans! The American Heart Association estimates that a reduction in diastolic blood pressure of just two millimeters of mercury (mm/Hg) could lower a person’s stroke risk by as much as 15% and lower heart disease risk by 6%. To lower high blood pressure and reduce your risk of stroke and heart disease DASH up your diet! Include fruits and vegetables with each meal and as a snack. One apple, 6oz 100% fruit juice, 1 cup grapes, 1 medium baked potato, 1 cup salad or ½ cup cooked vegetable is a equal to one serving. To increase your intake of low-fat dairy products order a latte with low-fat milk, make instant pudding made with skim milk, try low-fat cottage cheese with canned peaches, make your own pizza with mozzarella cheese and lots of vegetables, have cereal with low-fat milk and sliced bananas for a late night snack, or make a fruit smoothie with low-fat yogurt for a quick breakfast. Following the DASH diet is easy and delicious. The DASH diet will lower blood pressure, but it is also a healthy meal plan for weight loss and reducing cholesterol. For more information about cardiac nutrition contact Jenifer Bowman, registered dietitian with Heart Center of the Rockies. Try this low sodium recipe for Sopa Ranchera (Ranch Soup) |
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