High Blood Pressure Education Month
May is “High Blood Pressure Education Month”. High blood pressure, or hypertension, is a major risk factor for heart disease, stroke, kidney failure and other conditions. About one in every four American adults suffers from high blood pressure. The good news is that high blood pressure can be treated and controlled. The DASH (Dietary Approaches to Stop Hypertension) eating plan may help lower blood pressure, even among individuals with “normal” blood pressure.
The DASH diet is a healthy eating plan that includes the following:
- Consume 3 servings of low-fat or non-fat dairy daily
- A serving is 8 ounces of low-fat or non-fat milk, 1 ounce of low-fat cheese or 8 ounces of low-fat or non-fat yogurt
- Eat 10 servings of fruits and vegetables every day
- A serving of fruit or vegetables is as small as 1/2 cup of fresh vegetables or a small apple, orange or pear
- Choose nuts, beans or seeds for protein meals 2 to 3 times weekly
- Beans are a great source of protein and can be prepared in a number of different ways
- Limit animal protein intake to 5 – 7 ounces per day and choose lean cuts
- 4 ounce serving of meat is about the size of the palm of your hand or a deck of cards
- Use olive oil or canola oils for cooking and seasoning
- Use these oils and any other oils sparingly
Be sure to consult your doctor or dietetics professional for more information on high blood pressure or the DASH diet.
