DASH to Lower Blood Pressure
From Registered Dietician Michelle Gorman
A member in Goodyear needs to find a Registered Dietician.
Dear Michelle,
My husband (32) was recently placed on high blood pressure medicine. I think he is too young to be on medicine and would like to find a registered dietician to come to my home to help us get a better eating plan. He is also slightly over weight. I am hoping if we can change our eating habits and get in better shape that he may be able to get his blood pressure in check. Can you recommend someone on the west side of town that has pretty reasonable pricing?
Thanks!
Dear Looking for a Recommendation,
The best way to find a dietitian is to visit: http://www.eatright.org and click on 'Find a Nutrition Professional'. From there, put in your zip code for an RD in your area. You can also call 1-800- 877-1600.
Although there has been no cause identified for hypertension (high blood pressure) in 90 percent of people, dietary factors have been shown to influence blood pressure
The DASH diet evolved from the DASH study (“Dietary Approaches to Stop Hypertension”) which was funded by the National Heart, Lung, and Blood Institute. The study found that by eating a diet high in fruits, vegetables and low-fat or non-fat dairy foods (while also being low in total fat, saturated fat, and cholesterol) caused significant reductions in blood pressure. These diets offer plenty of calcium, magnesium and potassium- nutrients that are proven to help improve blood pressure and overall cardiovascular health. You can find out more in my article, The DASH Diet. Here's a quick overview.
Dining with DASH!
The following is based on a 2,000 calorie-a-day diet. You may need to eat more or less, depending on your age, size and activity level.
| Food Groups |
Sample Servings |
Milk and Dairy:
2-3 servings |
8 ounces low-fat milk
1 cup low-fat yogurt
1 ½ ounces low-fat cheese |
Fruits:
4-5 servings |
1 medium fruit
¼ cup dried fruit
½ cup frozen or canned fruit
6 ounces fruit juice |
Vegetables:
4-5 servings |
1 cup raw leafy vegetables
½ cup cooked vegetables
6 ounces vegetable juice |
Grains:
7-8 servings |
1 slice bread
½ cup dry or hot cereal
½ cup cooked rice or pasta |
Meat, Poultry, Fish:
2 or less |
3 ounces cooked meat, poultry or fish |
Nuts, Seeds, Dried Beans:
4-5 per week |
1/3 cup nuts
2 Tbsp. seeds
½ cup cooked dried beans |
Weight loss is also recommended for people with hypertension. Obesity can worsen hypertension.
Finally, always check with your health care provider before making dietary or exercise changes.
Good Luck to you and your husband!
~ Michelle
Learn more about Michelle
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