If you live to age 55 or longer, you’ll likely develop high blood pressure (hypertension). Even if your blood pressure ranges from 120/80 to 139/89 (prehypertension) you need to be cautious. Because the symptoms are silent, many people don’t even know they have it. Why be concerned? Untreated, hypertension can lead to a heart attack or a stroke. That said, you probably can prevent (or at least postpone) hypertension by what you eat and do—starting now.
The DASH approach (Dietary Approaches to Stop Hypertension) works! It can lower your blood pressure (or risk for it), and likely reduce your blood cholesterol and weight, too, by eating:
- Plenty of plant-based foods—eight to ten fruit and vegetable servings and six to eight servings of grain products daily.
- Enough low-fat or fat-free dairy foods—two to three servings daily. Their calcium, magnesium, and potassium help control blood pressure.
- Enough protein-rich foods—four to five weekly servings of nuts and beans; no more than two daily servings of lean meat, poultry, or fish.
The benefit is greater with less sodium (down to 1,500 milligrams daily). (See January 16 for serving sizes.)
DASH to health during May, National High Blood Pressure Month.
- Click the DASH eating plan: Go to www.nhlbi.nih.gov/health/ public/heart/hbp/dash. Start taking steps to follow it.
- Eat food with less salt—especially important if you’re sodium sensitive. (Less than 2,400 milligrams daily.)
- Put more “dash” in your lifestyle. Try to fit 60 minutes of moderate activity into your day; 10 minutes at a time is okay. Work up a light sweat at least three times weekly.
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