Did you know May is National Blood Pressure Awareness Month? According to the Centers for Disease Control and Prevention (CDC), high blood pressure affects one in three Americans, yet many with the condition don’t know they have it. Think you can’t stop hypertension or high blood pressure? You might be able to if you follow the DASH lifestyle. The Dietary Approaches to Stop Hypertension (DASH) is high in fruits and vegetables and low in sodium. By combining DASH with exercise, individuals may be able to reduce blood pressure and cardiovascular risk factors.
Here's a look at the mechanics of the DASH plan and the benefits of a healthy lifestyle.
- Get Your Fruits + Veggies - Fruits and vegetables are natural sources of potassium, which has shown to be effective in lowering blood pressure. Additionally, a diet rich in fruits and vegetables may support weight loss because these foods are naturally low in fat and high in fiber.
- Choose Low-Fat Dairy - Calcium is not only important for bones, but also for blood pressure regulation. Because weight is a factor in developing hypertension, choosing low-fat or fat-free dairy is important as well.
- Go Nuts - Unsalted nuts are an excellent source of monounsaturated fats, the type that help lower your bad cholesterol (LDL) and increase your good cholesterol (HDL).
- Limit Saturated Fat - A DASH diet is low in saturated fats, sodium, and total fat. Studies have shown that a diet low in saturated fats can decrease risk of heart disease and hypertension.
- Be Active - Overweight individuals, especially those with excess abdominal fat, are at increased risk for diabetes, high blood pressure, and heart disease. Physical activity is also important; aim for at least 60 minutes each day or 150 minutes per week.
- Limit Alcohol - Monitor your alcohol intake. Men should limit theirs to two drinks or fewer per day, and women should consume no more than one drink per day. One alcoholic drink is equivalent to either 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor.
Looking for these options in your café? Let FIT be your guide! FIT menu items are balanced in nutrients and rich in fruit, vegetables, and whole grains. In order for an item to be FIT, it must meet these guidelines for calories, fat, saturated fat and sodium.
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