Combining an anti-hypertension diet with exercise and weight loss may result in lowered blood pressure and other health benefits.
The DASH diet, which stands for Dietary Approaches To Stop Hypertension, can lower blood pressure in just weeks, especially when augmented by exercise and weight loss. The DASH diet also offers other health benefits, such as chronic disease prevention, and can aid in combating osteoporosis, diabetes, heart disease, cancer, and stroke.
The DASH diet is especially effective in reducing blood pressure in older adults. If adopted early and combined with other lifestyle modifications, such as quitting smoking, the DASH diet can prevent hypertension.
Lots of whole grains, fruits, vegetables, low-fat dairy products, moderate fish, poultry, and legumes provide the DASH diet with a variety of foods that are low in saturated fat, cholesterol and sodium while high in protein, fiber and nutrients, specifically calcium, potassium and magnesium. Red meat, fats and sweets are included in the diet in smaller amounts.
While the DASH diet can aid in lowering blood pressure, reduced sodium intake can help prevent the development of hypertension.
Reduce sodium in your diet by
• Buying foods labeled “no salt added,” “sodium-free” and “low sodium.”
• Adding spices or flavorings to food rather than salt.
• Use salt-free seasoning blends.
• Don’t add salt when cooking pasta, rice or other foods.
• Rinse canned foods to remove sodium.
Acupuncture & Massage College’s Community Clinic offers acupuncture and Chinese herbal medicine for the treatment of hypertension as well as a wid Feb.24.