High blood pressure (aka hypertension) affects one in three American adults. If you don't have it already, an alarming 90% of people over the age of 50 will develop high blood pressure as they age. It's sometimes called "the silent killer" because even though there are no symptoms or warning signs, it's a major risk factor for heart and kidney disease.
The good news is that we can keep our blood pressure within a healthy range (systolic <120 mmHg, diastolic <80 mmHg). No medicine required, just a few lifestyle changes. Research proves there's no better place to start than with our diets. I know, easier said than done, right? But indulge me as I tell a story about a multicenter, randomized feeding study called The DASH Diet (Dietary Approaches to Stop Hypertension). It tested the effects of dietary pattern (as opposed to single nutrient effect) on pre-hypertension and stage 1 hypertension. It was an 8 week long intervention that compared a control diet of typical american food, a diet rich in fruits and vegetables, and the "ideal" DASH diet.
The DASH Diet
• Emphasizes fruits, vegetables, low-fat dairy
• Includes whole grains, poultry, fish and nuts
• Reduces fats, red meat, sweets, and sugar-containing beverages
Consequently it’s
• Rich in potassium, magnesium, calcium, fiber
• Reduced in total fat, saturated fat, cholesterol
• Increased protein (slightly)
The control diet didn't help blood pressure (shocker). The fruit and vegetable diet did lower blood pressure but not as much as the DASH diet did. The DASH diet significantly lowered blood pressure in all subgroups tested (men, women, blacks, nonblacks, hypertensive, nonhypertensive). Even better, the beneficial effects of the diet were rapid, apparent after only two weeks. Instant gratification - America's favorite thing!
For more ways to NATURALLY lower your blood pressure without medication, check out this slideshow from Health.com.
The good news is that we can keep our blood pressure within a healthy range (systolic <120 mmHg, diastolic <80 mmHg). No medicine required, just a few lifestyle changes. Research proves there's no better place to start than with our diets. I know, easier said than done, right? But indulge me as I tell a story about a multicenter, randomized feeding study called The DASH Diet (Dietary Approaches to Stop Hypertension). It tested the effects of dietary pattern (as opposed to single nutrient effect) on pre-hypertension and stage 1 hypertension. It was an 8 week long intervention that compared a control diet of typical american food, a diet rich in fruits and vegetables, and the "ideal" DASH diet.
The DASH Diet
• Emphasizes fruits, vegetables, low-fat dairy
• Includes whole grains, poultry, fish and nuts
• Reduces fats, red meat, sweets, and sugar-containing beverages
Consequently it’s
• Rich in potassium, magnesium, calcium, fiber
• Reduced in total fat, saturated fat, cholesterol
• Increased protein (slightly)
The control diet didn't help blood pressure (shocker). The fruit and vegetable diet did lower blood pressure but not as much as the DASH diet did. The DASH diet significantly lowered blood pressure in all subgroups tested (men, women, blacks, nonblacks, hypertensive, nonhypertensive). Even better, the beneficial effects of the diet were rapid, apparent after only two weeks. Instant gratification - America's favorite thing!
For more ways to NATURALLY lower your blood pressure without medication, check out this slideshow from Health.com.
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