The dash diet plan

Editor's Notes

• #20: Who Is at Risk for High Blood Pressure?High blood pressure (HBP) is a common condition. In the United States, about 1 in 3 adults has HBP.Certain traits, conditions, and habits—known as risk factors—can raise your risk for HBP. The major risk factors for HBP are described below.Older Age: Blood pressure tends to rise with age. If you're a male older than 45 or a female older than 55, you're at increased risk for HBP. Over half of all Americans aged 60 and older have HBP.Isolated systolic hypertension (ISH) is the most common form of HBP in older adults. ISH occurs when only systolic blood pressure (the top number) is high. About 2 out of 3 people over age 60 with HBP have ISH.HBP doesn't have to be a routine part of aging. You can take steps to keep your blood pressure at a normal level. (For more information, go to "How Is High Blood Pressure Treated?")Race/Ethnicity: HBP can affect anyone. However, it's more common in African American adults than in Caucasian or Hispanic American adults. In relation to these groups, African Americans: Tend to get HBP earlier in life, Often have more severe HBP, Are more likely to be aware that they have HBP and to get treatment, Are less likely than Caucasians and about as likely as Hispanic Americans to achieve target control levels with HBP treatment, Have higher rates than Caucasians of early death from HBP-related problems, such as coronary heart disease, stroke, and kidney failure.HBP risks vary among different groups of Hispanic American adults. For instance, Puerto Rican American adults have higher rates of HBP-related death than all other Hispanic groups and Caucasians. However, Cuban Americans have lower rates of HBP-related death than Caucasians.Overweight or Obesity: You're more likely to develop prehypertension or HBP if you're overweight or obese. The terms "overweight" and "obesity" refer to body weight that's greater than what is considered healthy for a certain height.Gender: Fewer adult women have HBP than adult men. But, younger women (aged 18–59) are more likely than men to be aware of and get treatment for HBP. Women aged 60 and older are as likely as men to be aware of and treated for HBP. However, among treated women aged 60 and older, blood pressure control is lower than it is in men in the same age group.Family History: A family history of HBP raises your risk for the condition. Long-lasting stress also can put you at risk for HBP.Modifiable risk factors: Abnormal blood lipid levels, that is high total cholesterol, high levels of triglycerides, high levels of low-density lipoprotein or low levels of high-density lipoprotein (HDL) cholesterol all increase the risk of heart disease and stroke. Changing to a healthy diet, exercise and medication can modify your blood lipid profile.Tobacco use, whether it is smoking or chewing tobacco, increases risks of cardiovascular disease.  The risk is especially high if you started smoking when young, smoke heavily or are a woman. Passive smoking is also a risk factor for cardiovascular disease.  Stopping tobacco use can reduce your risk of cardiovascular disease significantly, no matter how long you have smoked.Physical inactivity increases the risk of heart disease and stroke by 50%.  Obesity is a major risk for cardiovascular disease and predisposes you to diabetes. Diabetes is a risk factor for cardiovascular disease.A diet high in saturated fat increases the risk of heart disease and stroke.  It is estimated to cause about 31% of coronary heart disease and 11% of stroke worldwide.Having one to two alcohol drinks a day may lead to a 30% reduction in heart disease, but above this level alcohol consumption will damage the heart muscle.
• #21: Many Americans are becoming overweight or obese. These conditions can lead to chronic diseases such as high blood pressure, diabetes, stroke, cancer, and diseases of the gallbladder, heart, and lungs. Such diseases can reduce the quality of life and can also lead to death. BodyMass Index (BMI) is one of the commonly used measures of obesity. Body Mass Index (BMI) is a number calculated from a person's weight and height. BMI provides a reliable indicator of body fatness for most people and is used to screen for weight categories that may lead to health problems.BMI values between 18.5 and 24.9 are considered “normal” or “healthy” weight. BMI values between 25 and 29.9 are considered “overweight” and 30 and above are considered “obese.” BMIs above 25 are unhealthy and have been shown to increase the risk of certain chronic diseases. BMIs under 18.5 are considered “underweight.For most people, BMI provides a good measure of obesity. However, BMI does not provide actual information on body composition (i.e. the proportions of muscle, bone, fat, and other tissues that make up a person’s total body weight), and may not be the most appropriate indicator to determine health status for certain groups of people. For example, athletes with dense bones and well developed muscles or people with large body frames may be obese by BMI standards (i.e. they have BMIs greater than 30), but yet have little body fat. On the other hand, inactive people may seem to have acceptable weights when, in fact, they may have too much body fat.
• #22: Besides shedding pounds, you should also keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure. In general:Men are at risk if their waist measurement is greater than 40 inches (102 centimeters, or cm).Women are at risk if their waist measurement is greater than 35 inches (88 cm).Asian men are at risk if their waist measurement is greater than 36 inches (90 cm).Asian women are at risk if their waist measurement is greater than 32 inches (80 cm).
• #24: Weight loss, sodium reduction, increased physical activity, and limited alcohol intake are established recommendations that reduce blood pressure (BP). Blood pressure often increases as weight increases. Losing just 10 pounds can help reduce your blood pressure. In general, the more weight you lose, the lower your blood pressure. Losing weight also makes any blood pressure medications you're taking more effective. You and your doctor can determine your target weight and the best way to achieve it.It isn't easy to change your eating habits, but with these tips, you can adopt a healthy diet:Keep a food diary. Writing down what you eat, even for just a week, can shed surprising light on your true eating habits. Monitor what you eat, how much, when and why.Consider boosting potassium. Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food, such as fruits and vegetables, rather than supplements. Talk to your doctor about the potassium level that's best for you.Be a smart shopper. Make a shopping list before heading to the supermarket to avoid picking up junk food. Read food labels when you shop, and stick to your healthy-eating plan when you're dining out, too.Cut yourself some slack. Although the DASH diet is a lifelong eating guide, it doesn't mean you have to cut out all of the foods you love. It's OK to treat yourself occasionally to foods you wouldn't find on a DASH diet menu, like a candy bar or mashed potatoes with gravy.
• #25: he DASH diet is physician-recommended for people with hypertension (high blood pressure) or prehypertension. The DASH diet eating plan has been proven to lower blood pressure in studies sponsored by the National Institutes of Health (Dietary Approaches to Stop Hypertension). In addition to being a low salt (or low sodium) plan, the DASH diet provides additional benefits to reduce blood pressure. It is based on an eating plan rich in fruits and vegetables, and low-fat or non-fat dairy, with whole grains. It is a high fiber, low to moderate fat diet, and is rich in potassium, calcium, and magnesium. The DASH diet is a healthy plan, designed for the whole family. New research continues to show additional health benefits of the plan.In addition to being recommended by your physician, DASH is also endorsed by:The National Heart, Lung, and Blood Institute (one of the National Institutes of Health, of the US Department of Health and Human Services)The American Heart AssociationThe 2010 Dietary Guidelines for AmericansUS guidelines for treatment of high blood pressureand, the DASH diet formed the basis for the USDA MyPyramid.
• #28: Epidemiologic evidence suggests that magnesium may play an important role in regulating blood pressure. Diets that provide plenty of fruits and vegetables, which are good sources of potassium and magnesium, are consistently associated with lower blood pressure. The DASH study (Dietary Approaches to Stop Hypertension), a human clinical trial, suggested that high blood pressure could be significantly lowered by a diet that emphasizes fruits, vegetables, and low fat dairy foods. Such a diet will be high in magnesium, potassium, and calcium, and low in sodium and fat.
• #29: In 2004, according to a study published in Journal of the National Cancer Institute, drinking two glasses of milk per day decreases the risk of colorectal cancer by 12 percent.The National Institute of Child Health and Human Development released new blood pressure guidelines for children. The guidelines, published in Pediatrics, recommended prevention by incorporating a healthy diet that includes lowfat dairy.The Surgeon General’s Report on Osteoporosis and Bone Health suggests that the recent rise in bone diseases among men and women of all ages and ethnicities is linked to the decline in the nutritional quality of American’s diets. The report recommends lifestyle changes for all Americans – through regular physical activity and consumption of calcium- and vitamin D-rich foods, such as milk, cheese and yogurt, each day.In 2005, the first study to look at the effects of food intake on blood pressure in children appears in Epidemiology. The researchers found that children who consistently ate more servings of dairy foods, fruits and vegetables had the lowest blood pressure over time.Several clinical trials have demonstrated a relationship between increased calcium intakes and both lower blood pressure and risk of hypertension. In the Women's Health Study, calcium intake was inversely associated with risk of hypertension in middle-aged and older women. Calcium's effects on blood pressure might depend upon the population being studied. 
• #30: Homocysteine is an amino acid that is synthesized in the body and at high levels it can increase the risk for cardiovascular disease. Homocysteine is used to synthesize an amino acid methionine in the body with an adequate intake of B vitamins such as folic acid (from greens), B12 (from animal sources and intestinal synthesis), and pyridoxine (whole grains, vegetables, fruits).
• #31: These are the serving based on the DASH diet. Based on a 2000 calorie diet, a person should consume 6-8 servings of grains, with half of them being whole grain; 4-5 servings of vegetables; 4-5 servings of fruit; 2-3 servings of low fat or fat free dairy; 6 or less servings of meat, poultry of fish; 4-5 servings of nuts, seeds or legumes a week; 2-3 servings of fats and oils, 5 or less servings of sweets and added sugars; and limit sodium to 2300 mg.
• #42: Regular physical activity helps improve your overall health and fitness, and reduces your risk for many chronic diseases.or Important Health BenefitsAdults need at least:2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms).1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms). An equivalent mix of moderate- and vigorous-intensity aerobic activity and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms).
• #43: The Benefits of Physical ActivityRegular physical activity is one of the most important things you can do for your health. It can help:Control your weightReduce your risk of cardiovascular diseaseReduce your risk for type 2 diabetes and metabolic syndromeReduce your risk of some cancersStrengthen your bones and musclesImprove your mental health and moodImprove your ability to do daily activities and prevent falls, if you're an older adultIncrease your chances of living longerIf you're not sure about becoming active or boosting your level of physical activity because you're afraid of getting hurt, the good news is that moderate-intensity aerobic activity, like brisk walking, is generally safe for most people.
• #51: Here are some resources about the DASH diet and about reducing sodium.