DASH diet plan for high blood pressure

Dietary Approaches to Stop Hypertension (DASH)

What you eat affects your chances of getting high blood pressure.  A healthy eating plan can both reduce the risk of developing high blood pressure and lower a blood pressure that is already too high.
For an overall eating plan, consider DASH.

DASH DIET PYRAMID

• You can reduce your blood pressure by eating foods that are low in saturated fat, total fat, and cholesterol, and high in fruits, vegetables, and low fat dairy foods. 
• The DASH eating plan includes whole grains, poultry,  fish, and nuts, and has low amounts of fats, red meats, sweets, and sugared beverages. 
• It is also high in potassium, calcium, and magnesium, as well as protein and fiber. 
• Eating foods lower in salt and sodium also can reduce blood pressure. 
• The DASH eating plan has more daily servings of fruits, vegetables, and grains than you may be used to eating.
• Those foods are high in fiber, and eating more of them may temporarily cause bloating and diarrhea. 

DASH diet plan

To  get used to the DASH eating plan, gradually increase your servings of fruits, vegetables, and grains.

• Keep a FOOD diary of your current eating habits. Write down what you eat, how much, when, and why.  Note whether you snack on high-fat foods while watching television or if you skip breakfast and eat a big lunch. Do this for several days. You’ll be able to see where you can start making changes. 
• If you’re trying to lose weight, you should choose an eating plan that is lower in calories. You can still use the DASH eating plan, but follow it at a lower calorie level. 

Switching to  the DASH  Eating Plan

• Change gradually. 
• Add a vegetable or fruit serving at lunch and dinner.
• Use only half the butter or margarine you do now.
• If you have trouble digesting dairy products, try lactase enzyme pills or drops—they’re  available at drugstores and groceries. Or buy lactose-free milk or milk with lactase enzyme added to it.
• Get added nutrients such as the B vitamins by choosing whole grain foods, including whole wheat bread or whole grain cereals.
• Spread out the servings. Have two servings of fruits and/or vegetables at each meal, or add fruits as snacks.
• Treat meat as one part of the meal, instead of the focus.
• Try casseroles, pasta, and stir-fry dishes.
• Have two or more meatless meals a week.
• Use fruits or lowfat foods as desserts and snacks.

Hypertension Overview

What is high blood pressure?

Blood pressure is the force of blood in the arteries. When the heart beats, blood propels in the arteries with force. This is called systolic blood pressure. When the heart relaxes after each beat, the force of the blood flow drops (called diastolic blood pressure). Hypertension, or high blood pressure, is the chronic state of elevated pressure in the arteries.  Blood pressure normally rises and falls throughout the day, but it can cause health problems if it stays high for a long time. High blood pressure can lead to heart disease and stroke—leading causes of death in the United States.

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Are you at risk?

One in three American adults has high blood pressure—that’s an estimated 67 million people. Anyone, including children, can develop it.

Risk factors are conditions or behaviors that increase your chances of developing a disease.  When you have more  than one risk factor for heart disease, your risk of developing heart disease greatly multiplies. So if you have high blood pressure, you need to take action.
Fortunately, you can control most heart disease risk factors.
Risk factors you can control:
• High blood pressure
• Abnormal cholesterol
•Tobacco use
• Diabetes
• Overweight
• Physical inactivity 

What are the signs and symptoms? 

High blood pressure usually has no warning signs or symptoms, so many people don’t realize they have it. That’s why it’s important to visit your doctor regularly. Be sure to talk with your doctor about having your blood pressure checked.

What are the major complications of Hypertension? 

How is high blood pressure diagnosed? 

Your doctor measures your blood pressure by wrapping an inflatable cuff with a pressure gauge around your arm to squeeze the blood vessels. Then he or she listens to your pulse with a stethoscope while releasing air from the cuff. The gauge measures the pressure in the blood vessels when the heart beats (systolic) and when it rests (diastolic).

How is it treated?

If you have high blood pressure, your doctor may prescribe medication to treat it. Lifestyle changes, such as the ones listed above, can be just as important as taking medicines. Talk with your doctor about the best ways to reduce your risk for high blood pressure. 

What blood pressure levels are healthy? 

To determine whether your blood pressure is normal, your doctor examines your systolic and diastolic pressures, which the gauge measures in millimeters of mercury (abbreviated as mmHg).

Blood Pressure Levels

How to control your high blood pressure? 

10 Easy Steps

1. Reduce your extra weight, monitor your waistline
2. Regular Exercise
3. Healthy diet
4. Reduce Salt (Sodium) intake
5. Limit the amount of alcohol
6. Give up Smoking
7. Cut back on caffeine
8. Stress free life
9. Monitor your pressure,  get advise from Doctor
10. Enjoy the supportive family environment.