monicapink
02-16-04, 11:11 PM
In this Sunday's newspaper I came across an article written by Jean Carper* BEST FOODS TO BEAT HIGH BLOOD PRESSURE: This DASH Diet could help you as much as drugs. I have copied ALL THE INFORMATION verbatim.
Your blood pressure used to be "HIGH" if it topped 140/90. NOT ANYMORE: NEW MEDICAL GUIDELINES SAY IT SHOULD BE UNDER 120/80. That means nearly half of adults have a blood pressure problem.
OF COURSE MEDICATIONS AND EXERCISE CAN HELP LOWER IT. BUT DIET CAN EQUAL DRUGS AT CONTROLLING BLOOD PRESSURE, says Lawrence Appel, M.D., a professor of medicine at Johns Hopkins University. In a landmark 1997 study, he found that a special DASH (DIETARY APPROACHES TO STOP HYPERTENSION) diet reduced high blood pressure an average 11.4 points (in the systolic, upper number) and 5.5 points (in the diastolic, lower number).
Since then the DASH diet has become the best-tested, most successful eating plan to prevent and reduce high blood pressure. EATING THIS WAY ALSO LOWERS ARTERY-CLOGGING CHOLESTEROL AND HOMOCYSTEINE, PROMOTES BONE MASS, CUTS WEIGHT AND MAY HELP PREVENT CANCER.
The diet calls for MORE FRUITS, VEGETABLES, AND LOW-FAT OR FAT FREE DAIRY PRODUCTS. ***** IT PRESCRIBES LESS FAT(ESPECIALLY SATURATED ANIMAL FAT), RED MEAT, SWEETS AND SUGARY BEVERAGES. ***** THE BENEFITS ARE GREATEST WHEN YOU ALSO RESTRICT SODIUM AND ALCOHOL.
It's not entirely clear why eating the DASH way lowers blood pressure quickly (OFTEN WITHIN TWO WEEKS) and dramatically. THEORIES: "THE DASH DIET ACTS AS A NATURAL DIURETIC," says new Japanese research. Appel says HIGH POTASSIUM AND LOW SODIUM IN FRUITS AND VEGETABLES HELP REGULATE BLOOD PRESSURE. ...... WEIGHT LOSS IS WELL KNOWN TO LOWER BLOOD PRESSURE: In a new study, DASH dieters lost an average 13 pounds in six months; the percentage of those with high blood pressure fell from 37% to 12%.
WHAT TO EAT ON THE DASH BLOOD PRESSURE DIET:
FOOD GROUPS: GRAINS AND GRAIN PRODUCTS ***** DAILY SERVINGS: 7 to 8 ***** EXAMPLES: 1 slice whole wheat bread, 1/2 bagel, 1/2 cup oatmeal, 1 ounce UNSALTED pretzels.
FOOD GROUPS: VEGETABLES ***** DAILY SERVINGS: 4 to 5 ***** EXAMPLES: 1/2 cup tomatoes, potatoes, carrots.
FOOD GROUPS: FRUITS ***** DAILY SERVINGS: 4 to 5 ***** EXAMPLES: 1 medium banana, orange, apple; 1/2 cup grapes, melon, berries
FOOD GROUPS: DAIRY PRODUCTS ***** DAILY SERVINGS: 2 to 3 ***** EXAMPLES: 1 cup fat free or low-fat milk, yogurt; 1 1/2 ounces fat free or low fat cheese.
FOOD GROUPS: MEATS, POULTRY, FISH ***** DAILY SERVINGS: 2 or Fewer ***** EXAMPLES: 3 ounces lean, not FRIED; POULTRY IS SKINLESS.
FOOD GROUPS: FAT AND OILS ***** DAILY SERVINGS: 2 to 3 ***** EXAMPLES: 1 teaspoon soft margarine, or olive or canola oil; 1 tablespoon low fat mayonnaise; 2 tablespoons light salad dressing.
FOOD GROUPS: NUTS, SEEDS, DRIED BEANS ***** DAILY SERVINGS: 4 to 5 a week ***** EXAMPLES: 1/3 cup almonds, walnuts, peanuts; 1/2 cup dried beans, lentils.
FOOD GROUPS: SWEETS ***** DAILY SERVINGS: 5 a week ***** EXAMPLES: 1 tablespoon sugar, jelly or jam; 1/2 cup sorbet.
FOR BEST RESULTS, CUT SODIUM TOO: In one test, DASH dieters who cut sodium to 1,500 milligrams daily (2/3 teaspoon salt from all sources) had the GREATEST REDUCTION IN BLOOD PRESSURE. Many Americans eat three times that much sodium.
LOW SALT TACTICS INCLUDE:
USE SPICES, NOT SALT, TO FLAVOR FOODS.
RINSE CANNED FOODS, SUCH AS TUNA AND BEANS, TO REMOVE SOME SODIUM.
BY FRESH, PLAIN FROZEN OR NO SALT ADDED CANNED VEGETABLES. Regular canned tomatoes HAVE 10 TIMES MORE SODIUM THAN no-salt added tomatoes.
RESTRICT CURED MEATS (BACON, HAM), FOODS IN BRINE (PICKLES, OLIVES) AND CONDIMENTS (MSG, SOY SAUCE, MUSTARD, KETCHUP).
COOK RICE, PASTA AND CEREALS WITHOUT SALT.
CUT BACK ON HIGHLY SALTED CANNED SOUPS, FROZEN DINNERS AND PACKAGED MIXES.
DASH DIET RECIPE: MEXICAN BAKE -- Serves 6
1 1/2 cups cooked rice, PREFERABLY BROWN
1 pound SKINLESS, BONELESS CHICKEN BREAST, cut in bite-sized pieces
2 (14.5 oz cans) No Salt Added Tomatoes, diced or crushed
15 ounce can No Salt Added Black beans, DRAINED AND RINSED
1 cup frozen yellow corn kernels
1 cup EACH: chopped red bell pepper and green bell pepper
1 tablespoon each: CHILI POWDER AND CUMIN
4 garlic cloves, crushed
1 cup shredded Reduced Fat Monterey Jack Cheese
Optional: 1/4 cup jalapeno pepper slices
Preheat oven to 400 degrees.
Spread rice in a shallow 3 quart casserole. Top with chicken.
In a bowl, combine tomatoes, beans, corn, peppers, seasonings and garlic; pour over chicken.
Top with cheese and optional jalapeno.
Bake for 45 minutes
[/list=1] [list]
Total calories (per 1 1/2 cup serving) 304
Total Fat: 5.5 grams
Saturated Fat 2.4 grams
Carbohydrates: 38 grams
Sodium: 227 milligrams
Dietary Fiber: 7 grams
Protein: 31 grams
* Jean Carper is a nutrition authority.
Your blood pressure used to be "HIGH" if it topped 140/90. NOT ANYMORE: NEW MEDICAL GUIDELINES SAY IT SHOULD BE UNDER 120/80. That means nearly half of adults have a blood pressure problem.
OF COURSE MEDICATIONS AND EXERCISE CAN HELP LOWER IT. BUT DIET CAN EQUAL DRUGS AT CONTROLLING BLOOD PRESSURE, says Lawrence Appel, M.D., a professor of medicine at Johns Hopkins University. In a landmark 1997 study, he found that a special DASH (DIETARY APPROACHES TO STOP HYPERTENSION) diet reduced high blood pressure an average 11.4 points (in the systolic, upper number) and 5.5 points (in the diastolic, lower number).
Since then the DASH diet has become the best-tested, most successful eating plan to prevent and reduce high blood pressure. EATING THIS WAY ALSO LOWERS ARTERY-CLOGGING CHOLESTEROL AND HOMOCYSTEINE, PROMOTES BONE MASS, CUTS WEIGHT AND MAY HELP PREVENT CANCER.
The diet calls for MORE FRUITS, VEGETABLES, AND LOW-FAT OR FAT FREE DAIRY PRODUCTS. ***** IT PRESCRIBES LESS FAT(ESPECIALLY SATURATED ANIMAL FAT), RED MEAT, SWEETS AND SUGARY BEVERAGES. ***** THE BENEFITS ARE GREATEST WHEN YOU ALSO RESTRICT SODIUM AND ALCOHOL.
It's not entirely clear why eating the DASH way lowers blood pressure quickly (OFTEN WITHIN TWO WEEKS) and dramatically. THEORIES: "THE DASH DIET ACTS AS A NATURAL DIURETIC," says new Japanese research. Appel says HIGH POTASSIUM AND LOW SODIUM IN FRUITS AND VEGETABLES HELP REGULATE BLOOD PRESSURE. ...... WEIGHT LOSS IS WELL KNOWN TO LOWER BLOOD PRESSURE: In a new study, DASH dieters lost an average 13 pounds in six months; the percentage of those with high blood pressure fell from 37% to 12%.
WHAT TO EAT ON THE DASH BLOOD PRESSURE DIET:
FOOD GROUPS: GRAINS AND GRAIN PRODUCTS ***** DAILY SERVINGS: 7 to 8 ***** EXAMPLES: 1 slice whole wheat bread, 1/2 bagel, 1/2 cup oatmeal, 1 ounce UNSALTED pretzels.
FOOD GROUPS: VEGETABLES ***** DAILY SERVINGS: 4 to 5 ***** EXAMPLES: 1/2 cup tomatoes, potatoes, carrots.
FOOD GROUPS: FRUITS ***** DAILY SERVINGS: 4 to 5 ***** EXAMPLES: 1 medium banana, orange, apple; 1/2 cup grapes, melon, berries
FOOD GROUPS: DAIRY PRODUCTS ***** DAILY SERVINGS: 2 to 3 ***** EXAMPLES: 1 cup fat free or low-fat milk, yogurt; 1 1/2 ounces fat free or low fat cheese.
FOOD GROUPS: MEATS, POULTRY, FISH ***** DAILY SERVINGS: 2 or Fewer ***** EXAMPLES: 3 ounces lean, not FRIED; POULTRY IS SKINLESS.
FOOD GROUPS: FAT AND OILS ***** DAILY SERVINGS: 2 to 3 ***** EXAMPLES: 1 teaspoon soft margarine, or olive or canola oil; 1 tablespoon low fat mayonnaise; 2 tablespoons light salad dressing.
FOOD GROUPS: NUTS, SEEDS, DRIED BEANS ***** DAILY SERVINGS: 4 to 5 a week ***** EXAMPLES: 1/3 cup almonds, walnuts, peanuts; 1/2 cup dried beans, lentils.
FOOD GROUPS: SWEETS ***** DAILY SERVINGS: 5 a week ***** EXAMPLES: 1 tablespoon sugar, jelly or jam; 1/2 cup sorbet.
FOR BEST RESULTS, CUT SODIUM TOO: In one test, DASH dieters who cut sodium to 1,500 milligrams daily (2/3 teaspoon salt from all sources) had the GREATEST REDUCTION IN BLOOD PRESSURE. Many Americans eat three times that much sodium.
LOW SALT TACTICS INCLUDE:
USE SPICES, NOT SALT, TO FLAVOR FOODS.
RINSE CANNED FOODS, SUCH AS TUNA AND BEANS, TO REMOVE SOME SODIUM.
BY FRESH, PLAIN FROZEN OR NO SALT ADDED CANNED VEGETABLES. Regular canned tomatoes HAVE 10 TIMES MORE SODIUM THAN no-salt added tomatoes.
RESTRICT CURED MEATS (BACON, HAM), FOODS IN BRINE (PICKLES, OLIVES) AND CONDIMENTS (MSG, SOY SAUCE, MUSTARD, KETCHUP).
COOK RICE, PASTA AND CEREALS WITHOUT SALT.
CUT BACK ON HIGHLY SALTED CANNED SOUPS, FROZEN DINNERS AND PACKAGED MIXES.
DASH DIET RECIPE: MEXICAN BAKE -- Serves 6
1 1/2 cups cooked rice, PREFERABLY BROWN
1 pound SKINLESS, BONELESS CHICKEN BREAST, cut in bite-sized pieces
2 (14.5 oz cans) No Salt Added Tomatoes, diced or crushed
15 ounce can No Salt Added Black beans, DRAINED AND RINSED
1 cup frozen yellow corn kernels
1 cup EACH: chopped red bell pepper and green bell pepper
1 tablespoon each: CHILI POWDER AND CUMIN
4 garlic cloves, crushed
1 cup shredded Reduced Fat Monterey Jack Cheese
Optional: 1/4 cup jalapeno pepper slices
Preheat oven to 400 degrees.
Spread rice in a shallow 3 quart casserole. Top with chicken.
In a bowl, combine tomatoes, beans, corn, peppers, seasonings and garlic; pour over chicken.
Top with cheese and optional jalapeno.
Bake for 45 minutes
[/list=1] [list]
Total calories (per 1 1/2 cup serving) 304
Total Fat: 5.5 grams
Saturated Fat 2.4 grams
Carbohydrates: 38 grams
Sodium: 227 milligrams
Dietary Fiber: 7 grams
Protein: 31 grams
* Jean Carper is a nutrition authority.