High Blood Pressure Diet Nutrition HealthiNation
HOST Hello and welcome to HealthiNation. I'm Sharon Richter. As a registered dietitian, many of my clients have high blood pressure or hypertension. Through diet, we can control hypertension. The DASH diet is an excellent approach to do this. I'm going to walk you through exactly what the DASH diet consists of so you can control your blood pressure. The DASH in the DASH Diet stands for Dietary Approaches to Stop Hypertension. It was developed by the National Heart, Lung and Blood Institute and has been proven to lower cholesterol, lower blood pressure and also help with insulin sensitivity. The main part of the DASH diet.
Is watching portion sizes. So lets go through some food groups to help figure out what a serving size is. Let's begin with some grains. One slice of bread is a portion. Or, you can have half a cup of rice, half a cup of pasta and that's going to be a serving of grains. Next we can think about two important nutrients, magnesium and potassium. They're going to be found in fruits and vegetables. 1 serving of a vegetable is a cup spinach one serving size of a fruit would be a medium.
Apple, orange or pear. Now, lets take a look at dairy products. What you want to be concerned about is the fat content. A whole glass of milk is going to have 8 grams of fat., 2 percent milk will have 5 grams of fat, and skim milk has less than 1 gram of fat. Each serving of dairy is about a cup a cup of yogurt, a cup of cottage cheese or a cup of milk. Chocolate milk counts too. Now, lets take a look at some protein choices. They include, fish, chicken, eggs and meat.
What you want to be careful of about is the amount of salt added to them. I'll give you an example, when you go to the deli, try to get fresh turkey as opposed to the processed, which has a lot more salt added to it. Now in terms of portion sizes, I do a trick with my hand. The palm of your hand is good for red meat, up to the first digit for chicken and your entire hand for fish. Now Now in terms of eggs, one whole egg is going to be equivalent to a serving size of protein,.
Or for the low fatlow cholesterol version, use two egg whites. That's going to be equivalent to one serving of protein. Now why don't we start talking about some fats. Fat is actually necessary in your diet it helps control your body's temperature, protects your organs and is excellent for your hair and your skin. Lets look at some different sources. Good sources are going to be nuts, seeds, peanut butter, olive oil, and avocados. They're all unsaturated types of fat. The ones you want to stay away from are saturated sources.
Such as, butter and margarine. A serving size would be about 2 tablespoons of peanut butter or 20 almonds. Again, when you're choosing the good sources such as peanut butter or nuts, try the unsalted version. Salt is going to be related to your blood pressure. This is just an introduction to the DASH Diet. You should consult with your physician or dietician to find out exactly what's going to be right for you. Keep in mind portion sizes and try to avoid added salt when possible. Thank you for being a part of HealthiNation.
High Blood Pressure Tips Treatments High Blood Pressure Diet
We talked about blood pressure, and it's affects on the arterial system. Now we want to talk about dietary approaches you can use to maintain healthy blood pressure. When talking about this, we need to keep in mind that we're working on two basic mechanisms here. The overall volume in the arterial system, and the overall resistance in that arterial system. When choosing the diet for this blood pressure, the National Heart Lung and Blood Association looked at these two basic mechanisms when they were trying to isolate dietary plans. They found.
That blood pressure was reduced with a plan of low saturated fat, low cholesterol, low total fat, a diet that was high in fruits and vegetables, low fat dairy, and there's another portion of the diet where they actually reduce sodium. This diet is called The dietary approaches to stop hypertension. Its acronym is the dash diet. As you can see here, the diet focuses on fruits and vegetables, and you want to get six to eight servings of those, you want to get around twelve servings of your grains, which is here. We have some rice,.
4 Ways You Can Reduce High Blood Pressure
Most people who have high blood pressure have no idea that they have it. We bring you the bottom line on the silent symptoms of high blood pressure. Hi, I'm Pilar Gerasimo with a Bottom Line Expert report on high blood pressure. I'm here today with Dr. Suzanne Steinbaum. She is the director of Women's Heart Health at Lenox Hill Hospital in New York City. Dr. Suzanne, let's get right into it. What are the symptoms, if any, of high blood pressure You know about six million Americans are living with high blood pressure, and it's called.
The silent killer because you can't exactly tell that you have itsometimes there are no symptoms. On the other hand, some people can develop symptoms like headaches, blurring of vision, shortness of breath, even chest pain. So if you have any of these symptoms, please go see your doctor, because the silent killer is actually just that. It could be a killer. Aside from obvious things like excess weight or obesity, what are the primary risk factors for high blood pressure When it's not due to family history or a hereditary problem or an issue with the kidneys, you.
Have to look at the lifestyle issues again. Alcoholexcess of alcohol or binge drinking can lead to high blood pressure. Also look at your diet. Too much saltit is actually a risk factor for hypertension. And if you're not exercisingsedentary lifestyleor if you have diabetes. All of the things that lead to the stiffening of the arteries are the risk factors. Your diet, your exercise, even stress. Diabetes, smoking, high cholesterol.all of these things can lead to high blood pressure. Is high blood pressure treatable without medication You mentioned a lot of lifestyle factors.
If it's not due to a primary issue, as I mentionedlike the kidney or an adrenal issuethen it's truly about lifestyle. It is truly about the choices you make with diet and exercise and how you live your life. I would say watch your alcohol, don't smoke and really watch what you eat, how you move, and how you choose to live. The bottom line on blood pressure is that unless you're dealing with a specific medical condition like the ones Dr. Steinbaum mentioned, most of the interventions that are going to.
High Blood Pressure Tips Treatments Calcium Rich Food for High Blood Pressure
We talked about the DASH diet being high in low fat dairy, fruits, vegetables, grains, nuts, and all these things. Now I want to look specifically at what aspects of the diet might be affecting physiology. One thing that we can deduce from this diet is that calcium component is actually important, because calcium actually helps the heart contract, so calcium is needed for the contraction and the relaxation of the heart muscle. Bok choy is high in calcium of course all your dairy products are high in calcium, as well. Those two things are.
Managing High Blood Pressure With Lifestyle Changes
KENDRA My name is Kendra, and I have high blood pressure, and I was diagnosed in 2006. Prior to my diagnosis, I was a single mom. I never exercised. I had headaches all day, every day, especially in the morning or when I went to bed at night. I always felt fatigued. We were sponsoring an event the company that I work for and we went to the event. It was a hearthealthy fair. I had my blood pressure checked, and the person who I had the blood pressure checked with,.
She asked me was I feeling okay. My blood pressure was maybe The normal is like 120 over 80. Mine was like 150 over I don't know 96. It was really, really, really, really high. So after the health fair, I made an appointment to see the doctor. She asked me if anybody in my family had high blood pressure, and I was telling her that my dad had high blood pressure, also diabetes, so then she set me up for a stress test. You had to run like a mile and a half,.
And I don't think I only got to I don't know a mile, and I almost fell out. I failed the stress test. My doctor told me that, You need to lose some weight, and you definitely have high blood pressure, so I asked her what I could do, and she said, You need to change the way you eat. Just change your lifestyle and the way you eat. I was in denial. I was really, really in denial. I mean, I just decided to make changes not so much for myself.
But for my daughter. I wanted to be around. I lived a very active life, and Kayla was is very much a part of my life. And we do everything together, and I didn't want it to be a situation where something would happen to me, something that I could control would happen to me, to where I would leave her by herself. So I just decided to make the change. I lost 57 pounds, and I've kept it off. And I lost the weight by changing my diet.
And my food intake and my drink intake of soda. And then I also incorporated water, and then I exercised. I did kickboxing. I started doing Pilates. The people in my life are very supportive. My girlfriend and I, Nikki, and my daughter, we live here. And we all live healthy lives. It's a team effort. Kayla was great. She was always energetic in helping me do things. Nikki was great as well. She made sure that I stayed on task. She is the chief preparer of food in the household,.
So she makes sure that we always are eating the stuff that we're supposed to have. Start eating more healthier things. We incorporated a lot of chicken a lot of grilled and baked chicken a lot of fresh vegetables. And we exercise together. We We It's just, again, a team effort. Living with high blood pressure is definitely different. It's a lifestyle change that you have to adapt to. Anyone who's diagnosed, there is a turnaround. You just have to make the change and be consistent and stick with the change.
I just want to be able to live a happy, active life. I want to continue to keep the weight off. I want to make sure that I'm just heart healthy. I mean, it's huge for me. And I just Again, I just want to be around. She definitely is the person that I say, Okay, well, I got to be around, 'cause I feel, and any parent would feel, that she's destined to do great things, and I want to be around to see those great things that she does.
High Blood Pressure Tips Treatments Potassium Rich Food for High Blood Pressure
Okay so now we want to talk about the potassium aspects as related to the Dash diet. What researchers also found was that using foods high in potassium actually lowered the blood pressure as well, because this was an aspect of the Dash diet. These are some fruits that are actually high in potassium. And the proposed mechanism behind how this is working is based on volume. Because the renal system, potassium is important in regulating the renal systems balance of fluids. And so what they proposed was that the diet actually replaced potassium.
For sodium, and sodium always follows water in the renal system and so when you're decreasing your sodium intake you're decreasing your retention of water. And so that was a proposed mechanism there. What I want to point out here is, again, it's not a potassium supplement, and with potassium you can actually cause serious problems by taking too much potassium. So be careful, taking fruits and vegetables in whole fruit form will not harm you. So that's a safe effective dose of potassium and don't go out and get a supplement of potassium.
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