Explore the dangers of hypertension and how you can fight it by following a nutritious DASH eating plan
Hypertension is at epidemic levels across the nation, affecting nearly half of all adults in the U.S. Despite the fact that hypertension affects 45% of adults in the U.S., only 1 in 4 sufferers take the steps necessary to properly manage their blood pressure.
Hypertension can be managed by making simple lifestyle changes, specifically when it comes to your diet. Find out why it’s important to manage your hypertension and how you can do so by sticking to the DASH eating plan.
The rise of hypertension in the U.S. and associated risk factors
Nearly half of all adults suffer from hypertension, making it one of the most common chronic diseases in the U.S. But what is it, exactly?
Hypertension is the medical term from chronic high blood pressure that, when left untreated, can cause a range of other health complications. If not addressed, chronic hypertension in adults can lead to heart attack, heart disease, stroke, angina, artery damage, and kidney failure.
Stage 1 isolated systolic hypertension is when someone’s blood pressure measures 140 to 159 mm Hg. Stage 1 hypertension is very common and can be easily managed with simple lifestyle changes.
4 steps to fighting hypertension
In addition to a treatment plan determined by your doctor, there are a few lifestyles changes you can make to keep your hypertension under control.
- Maintain a healthy weight: Obesity significantly increases your risk of hypertension and other chronic diseases. Maintaining a healthy body mass index (BMI) can help keep your blood pressure at a healthy level.
- Routinely exercise: Physical activity can help lower your risk of hypertension. By engaging in the recommended 2 hours and 30 minutes of weekly moderate exercise, you can help lower your chances of hypertension. Try yoga, Pilates, biking, swimming, or even a brisk walk as part of a healthy exercise routine.
- Limit smoking and alcohol consumption: This may go without saying, but if you’re at risk of hypertension and other chronic diseases, cigarettes and alcohol are not your friend. Try limiting your daily alcohol intake and cutting out smoking completely to promote healthy blood pressure levels.
- Try the DASH eating plan: Diet plays a big role in fighting hypertension. Foods rich in potassium, fiber, and protein like those outlined in the DASH eating plan have been shown to significantly reduce the risks of hypertension.
Discovering the benefits of the DASH eating plan
Those with hypertension can considerably lower their risks of chronic disease by implementing the non-restrictive DASH eating plan. DASH stands for Dietary Approaches to Stop Hypertension, and this eating plan promotes a high intake of fruits, vegetables, whole grains, low-fat diary, and lean protein. The DASH eating plan suggests limiting sodium and refined sugar, as these can directly and negatively affect blood pressure.
When implementing the DASH eating plan to address hypertension, it’s beneficial to incorporate the following foods into your diet
- Vegetables
- spinach
- swiss chard
- broccoli
- carrots
- potatoes
- celery
- yams
- orange bell peppers
- cucumbers
- red cabbage
- beets
- garlic
- tomatoes
- Fruits
- oranges
- grapefruit
- strawberries
- blueberries
- apples
- bananas
- avocados
- apricots
- pomegranates
- Protein
- salmon
- tuna
- sardines
- turkey (skinless)
- chicken (skinless)
- eggs
- Nuts, seeds, grains, and legumes
- pumpkin seeds
- oatmeal
- black beans
- lentils
- amaranth
- pistachios
- chia seeds
- flax seeds
- granola
- Dairy
- low-fat Greek yogurt
- cottage cheese
- low-fat feta cheese
- Manchego cheese
The DASH eating plan offers a wide variety of options to satisfy your taste buds, but it’s important to know how much and how often to incorporate these foods into your diet. Try sticking to the recommended servings outlined below :
- Grains: 7–8 daily servings
- Vegetables: 4–5 daily servings
- Fruits: 4–5 daily servings
- Low-fat or fat-free dairy products: 2–3 daily servings
- Meat, poultry, and fish: 2 or less daily servings
- Nuts, seeds, and legumes: 4–5 servings per week
- Fats and oils: 2–3 daily servings
- Sweets: Fewer than 5 servings per week
Delicious DASH recipes you can make at home
When people think of eating for their health, they may think of adjectives like bland, boring, or unsatisfying. But there are a ton of delicious recipes that adhere to DASH eating plan standards. Check out a few of our favorite DASH plan recipes to try at home:
Breakfast: Fruity Oatmeal Cobbler
Ingredients
- plain instant oatmeal
- ground flax seeds
- frozen blueberries
- raisins
- pomegranate seeds
- cinnamon
- granola
Directions
- Add frozen blueberries, ground flax seeds, and water to your instant oatmeal and cook per the package directions.
- When it’s done and the frozen blueberries are warm, mix in cinnamon and raisins.
- Sprinkle the top with pomegranate seeds and granola and enjoy!
Lunch: Mediterranean Quinoa Bowls
Ingredients
- cooked quinoa
- orange bell pepper
- cherry tomatoes
- cucumbers
- chickpeas
- salmon
- cumin
- onion powder
- garlic powder
- paprika
- garlic
- olive oil
- lemon juice
- low-fat feta cheese crumbles
Directions
- Season your salmon with cumin, onion powder, garlic powder, and paprika, place on a greased baking pan, and roast in the oven at 400 degrees for about 8–12 minutes or until the fish is flaky and soft.
- While your salmon is baking, make a simple dressing of olive oil (4 tablespoons), lemon juice (2 tablespoons), and 1–2 cloves of minced garlic. Set aside to let the flavors combine.
- Next, chop your tomatoes, cucumber, and pepper and combine with 1 can of chickpeas, cooked quinoa, feta cheese, and your dressing.
- Once your salmon is done, dice it up and add it on top of your quinoa for a delicious, healthy lunch.
Dinner: Chili-Loaded Baked Potatoes
Ingredients:
- ground turkey
- canned petite diced tomatoes
- black beans
- chopped bell pepper
- diced onion
- minced garlic
- onion powder
- garlic powder
- cumin
- chili powder
- russet potatoes
- low-fat shredded cheddar cheese
- low-fat Greek yogurt
Directions
- Heat your oven to 450 degrees. Poke holes in your potatoes with a fork and lightly coat them with a drizzle of olive oil. Place in the oven for about 45–55 minutes, flipping them halfway through.
- While your potatoes bake, brown your ground turkey in about one tablespoon of olive oil on the stove.
- Once the turkey starts to brown, add diced onion, chopped bell pepper, and minced garlic, and continue cooking until onions are translucent.
- Add in canned tomatoes and black beans and season with onion powder, garlic powder, cumin, and chili powder. Reduce heat and simmer while your potatoes finish cooking.
- When your potatoes are done, remove them from the oven. Let them cool for a few minutes before cutting them about halfway through down the middle.
- Fill each potato with a ladle full of the turkey chili. Top with a sprinkle of low-fat shredded cheddar cheese and some low-fat Greek yogurt and enjoy!
Living with chronic disease doesn’t have to be debilitating. Managing your hypertension can be as simple as sticking to a nutritious and tasty DASH eating plan. By implementing healthy lifestyle changes in conjunction with recommendations from your health care professional, you can help your body maintain healthier blood pressure levels and lower your risk of hypertension.
Manage your risks of hypertension with ModRN Health
When dealing with hypertension, it can be difficult to know where to start in seeking the right treatment, but ModRN Health is here to help guide you as you navigate this disease. ModRN Health can help you identify the best treatment options to fit your budget and lifestyle. You’ll also have access to useful information on medications, side effects, and other risk factors that may affect you.
Find out more about ModRN Health and gain easy access to the best and most affordable health care, plus SMS and email reminders to help you stay on top of your overall health.
