Dietary Approaches to Stop Hypertension
The DASH diet was developed in 1997, and emphasizes eating more fruit, vegetables, low-fat dairy, whole grains, fish, poultry, nuts and legumes, while limiting salt, saturated fat, sweets, and red or processed meats.dash mydash.diet
https//mydash.diet
Diastolic blood pressure is the measurement of blood pressure as the heart relaxes. 120/80 is NORMAL, The diastolic number is related to when the heart beat is at rest. There is also a link between increases in diastolic blood pressure and cognitive decline. High diastolic numbers is a sign that your blood vessels have become less elastic, hardened, and scarred. Those words themselves is scary. Isolated diastolic hypertension (IDH), defined as high diastolic blood pressure reads above 80. The first time I read my BP was 140/101 a few days ago was scary. I had never seen such a high “lower” number; the diastolic number. I received a link from a friend to DASH regarding diets to lower BP was so appreciated.
Treatment for diastolic hypertension
- Same as systoloc BP diet – healthy heart diet
- lower weight
- exercise
- quit smoking – eliminate tobacco (nicotine)
- reduce alcohol consumption
- eat healthy – FRESH fruit, vegetables and low fat foods
RECIPE: Avocado Tomato Feta Salad
developed by Emily Richards PH Ec.
Enjoy as a side dish or add some canned tuna or salmon,grilled chicken or steak for a light lunch. Feta is a very low fat cheese.
This salad takes 10minutes to put together. No tomatoes, use red peppers. Add celery, cabbage, etc.
Isolated diastolic hypertension (IDH) is the silent killer. It does not visibly show symptoms.
DASH DIET can be purchased for 38/month for a custom eating plan. You can follow a 28 day challenge [for fun] or make your own plan. Blank templates online. There are many roads to Rome!
True Story
> by Mary Tupper 💖 My diastolic pressure did creep up as my cholesterol count grew through weight gain as I sat in front of the computer, making other people’s lives better. I was addicted to sugar and had my gallbladder removed as my prize. I have changed my eating habits although I have a weakness for ice cream (100% creamy), chocolate (now eat 70% cocoa), and homemade air fryer “fries” (good compromise). I swim every day now and feel better. I do belong to a fasting group (3 years now) that I combine with DASH. Learning about health through the wonders of the internet and apps – counting my steps as I walk (if I have my phone with me), Apple watches, and so much more. I will get there with help from my friends. I lost another 7 lbs. It wasn’t easy. My next goal is a 10 lb loss. Let me tell you, it took 2 years to lose 18 lbs. The weight was up and down like a yo-yo. But my food choices did change. My body needed to catch up. I am embracing good food choices more and more. If I’m hungry, I may have a pickle. So sour, you are cured of eating 2 chocolate chip cookies. (I always have 2 cookies). I equally like pickles. So, I am not suffering. When asked for advice, I say, “we are all like snowflakes”. We have different likes, different genes. My hypertension may be hereditary. However, my mom (High BP) liked the same foods she grew up with, as her mother (enlarged heart -death) did. Heredity is also in food choices. I am at a point where I have to focus better. Focus on my life. My friends remind me constantly. I am getting the message. When people around you care, it makes it easier. But, it is up to you to listen and hear them. Hear all the good advice that is hitting you like an avalanche. Take care of yourself. Don’t wait another minute. Your life counts. I’m sharing my story with you because I care …about you! My prayers go out to you as encouragement.💖
It’s a very reasonable diet, and was recommended by my doctor when my blood pressure started to creep up. The sodium restrictions are important, as is watching alcohol intake and getting lots of veggies!
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Hi Dorothy! Important tips you have for us . We really need to know the importance of healthy eating. Don’t wait until it’s ‘almost’ too late! You can start today. I call it preventative maintenance. Thanks Dorothy!
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Love it. Glad to see we are taking our food as medicine!!!
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Yes…Food is medicine!
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Good Idea. I never knew what the blood pressure numbers meant. An real eye opener. Thank you Eva for your post! 🙂
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Glad I was able to help you out! ❤️
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Amazing, healthy habits that we should all follow.
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Thx Dana for yur valuable input. I was impressed when I learned about it. I strongly felt I needed to share it with my blogger friends! I hope I helped someone else besides me!! 🙂
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DASH and the Mediterranean Diet are the healthiest, long-term approaches to creating a healthier lifestyle. For individuals who have special dietary restrictions, these two diets are the perfect starting point from which to tailor a program that works for you!
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I agree with you whole heartedly!!! especially the mediterainian diet. Good news there!!! the DASH points out how we need to listen to ourbodies. and, make the correct adjustments before its too late. Thank you for supporting DASH!!!
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