Approximately one out of four American adults has high blood pressure (hypertension). Untreated, it can damage arteries and increase risk for stroke and heart problems.
Typically, treatment involves lifestyle changes such as: eating a healthy diet, reducing sodium in the diet, maintaining a healthy weight, not smoking, limited alcohol, and exercise - perhaps combined with medication.
Reducing sodium (table salt is sodium chloride) in the diet has been recommended to help lower blood pressure. Also, a diet rich in fruits, vegetables and low-fat dairy products can lower blood pressure.
An eating guide called the DASH diet may help you prevent or lower blood pressure.
The DASH diet evolved from the study, "Dietary Approaches to Stop Hypertension". For eight weeks, participants followed one of three diets - a diet that matched the average American diet, a diet rich in fruits and vegetables, and a "combination" diet that was reduced in saturated fat and emphasized fruits, vegetables and low-fat dairy products. Sodium consumption in all three was 3000 milligrams a day. (Source: Mayo Clinic)
The result: The fruit and vegetable combination diet was most effective in lowering blood pressure. Researchers believe that this was due to the mixture of nutrients provided, rather than a single ingredient.
If you are currently taking medication for hypertension, discuss diet and lifestyle changes with your doctor. DO NOT STOP taking medication without your doctor's approval.
The DASH eating plan (below) is based on 2000 calories a day. Depending on your calorie needs, your number of daily servings in a food group may vary from those listed. Also remember that servings do not always equal "helpings". For example, a serving of cooked vegetables is 1/2 cup or a full cup for raw vegetables.
The DASH diet recommends:
- 7-8 servings of grain and grain products
- 4-5 servings of vegetables
- 4-5 servings of fruits
- 2-3 servings of low-fat or non-fat dairy foods
- 2 or fewer servings of meat, poultry or fish
- 4-5 servings per week of nuts, seeds or legumes
If you are familiar with the Food Guide Pyramid, the current recommended daily food guide for healthy living, you will notice that DASH recommends almost twice as many servings of fruits and vegetables each day, and fewer servings of meat!
If you would like a copy of the DASH diet plan or the Food Guide Pyramid, call me at 570-6740.
VEGETABLES AND COUSCOUS
1 1/4 cups low-sodium chicken broth
In a medium saucepan, bring chicken broth to a boil. Stir
in couscous, parsley and pepper. Cover, remove from heat, and et
stand 5 to 6 minutes or until liquid is absorbed. Set aside.
Cook zucchini, squash and bell pepper in oil in a nonstick
skillet over medium-high heat, stirring constantly, until crisp-
tender. Stir in basil.
Spoon couscous mixture onto a serving platter; top with
vegetables, and sprinkle with cheese. Serve immediately. Yield:
2 to 3 servings.
3/4 cup couscous, uncooked
1 tablespoon chopped fresh parsley
1/4 teaspoon black pepper
1 small zucchini, sliced
1 small yellow squash, sliced
1 small red bell pepper, cut into 1-inch squares
1 tablespoon vegetable oil
3/4 teaspoon chopped fresh basil, or 1/4 teaspoon dried basil
2 to 4 tablespoons freshly grated Parmesan cheese
