The Dash Diet

Hypertension is another name for high blood pressure. Blood
pressure is the force exerted on artery walls when the heart is
beating and when it is at rest.

The higher number is the “Systolic” pressure and is the
pressure exerted on artery walls when the heart is in the
contracting phase. The lower number is the “Diastolic” pressure
and is the pressure exerted on artery walls when the heart is in
the resting phase.

High blood pressure is a silent killer. If left unchecked, it
can cause permanent damage, resulting in kidney failure, heart
attack or stroke.

Blood pressure is considered high if the upper number (systolic
pressure) is above 140 and the bottom number (diastolic
pressure) is above 90 and stays there.

Although, many physicians believe these numbers are still too
high. Soemthing like 130/80 might be what you need to shoot for
in order to lower the risks of hypertension.

There are actually two types of high blood pressure. One is
primary and the other is secondary. In secondary high blood
pressure, usually something else causing it, like an overactive
thyroid gland.

However, most people suffer from primary high blood pressure.
The cause for high blood pressure in the primary form cannot be
determined, but, while the cause may not be known, the treatment
can still be effective.

Basic Rules for Controlling High Blood Pressure

1. Adjust your diet

2. Maintain a healthy weight

3. Exercise

4. Take medications as prescribed

There are also a few dietary interventions to start and help
control your blood pressure…

Limit salt Most medical experts recommend salt-sensitive
persons limit salt to 2,000 milligrams per day. Watch out for
“hidden” salt, found in butter flavorings, seasonings, tomato
sauces, condiments and canned foods. Check with your healthcare
practitioner before using a salt substitute.

Limit intake of high-fat foods Try baking of broiling
rather than frying.

Limit alcohol Over consumption contributes to weakening
of the heart muscle and to hypertension.

The Dash Diet

Follow the DASH diet. The Dash diet was designed to prevent
high blood pressure, but it’s also low in fat. The Dash diet is
based on a 2,000-calorie-a-day meal plan. Check with your
healthcare practitioner about whether the Dash diet may be the
right diet for you.

Here is the Dash Diet…

• Low-fat or fat-free dairy 2-3
  Servivings Daily

• Vegetables 4-5 Servings Daily
• Fruits 4-5 Servings Daily
• Grains and grain products 7-8 Servings Daily
• Meat, Poultry and fish 2 Servings Daily
• Nuts, seeds and beans 4-5 Servings per Week
• Fats and oils 2-3 Servings Daily
• Sweets 5 per Week

To Healthy Living!

Michael A. Smith, MD

Chief Medical Consultant

Diet Basics

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