I was in picking up some prescriptions from Walgreens today and came across the free magazine called Heart Health & You, Answers by Walgrens. Besides having a few coupons in it, I come across some really interesting articles.
One was called DASH and Blood Pressure. I have heard of DASH, which is a healthy eating plan to reduce ones blood pressure. It’s low in fat, low in sodium, high in fiber, calcium, potassium and magnesium. It claims to lower your blood pressure by 14 points and works to help you lower your risk of heart disease, stroke, cancer, and type 2 diabetes.
Many of us know about blood pressure and the two numbers, systolic, the top number and diastolic, the bottom number. Some of us have hypertension or the silent disease. Untreated hypertension can cause you to have a stroke, cause you to have eye problems, and/or develop kidney disease.
Limit sweets, desserts, caffeine, and alcohol. Cut back on sodium or as they say in the article slash the salt. We eat way too many salty foods. We need to cut some of them out. For example, ketchup and soy sauce is high in sodium. Canned vegetables are high in sodium.
You would need to read all the details in these article which are very interesting.
Each day it tells you how to get your calories in the DASH plan and what you should eat. I am going to tape the DASH diet to my refrigerator and try to follow it.
Another article is on 7 tips for managing your blood pressure, like eating less sodium or salt, moving, go easy on the alcohol, don’t smoke, eat more potassium (oranges, cantaloupe, apricots, broccoli, spinach, winter squash, low fat milk or yogurt), get more dairy products in your diet, and/or shred some pounds.
I think it is interesting how it tells you that when you smoke, your blood pressure climbs and speeds up the hardening of the arteries. So that is how it works.