Public Health and Environment
Nutrition Focus -- Dash Your Way To Health!
High blood pressure, or hypertension, is one of the leading causes of stroke, heart disease, kidney failure and premature death in the United States. A blood pressure level that is consistently 140/90 or higher is called hypertension or high blood pressure. High blood pressure has no symptoms and is sometimes called the "Silent Killer". An estimated 22,000 adults in Washington County have high blood pressure and a third of them do not know it yet. Therefore, adults should have their blood pressure checked at least once per year by a qualified health professional. A single high reading does not necessarily mean you have high blood pressure but it does mean that you need to have it checked more often.
Treatment for hypertension usually uses a combination of diet, exercise and medication. The meal pattern shown below was developed for the Dietary Approaches to Stop Hypertension (DASH) study and funded by the National Institutes of Health. This research indicates that a simple shift in eating habits can dramatically lower your risk of developing high blood pressure. If your blood pressure is already high, the DASH eating plan can help bring it down - even as much as medications in some people. DASH is similar to the USDA Food Guide Pyramid and is consistent with recommendations from leading health organizations like the American Heart Association, the American Dietetic Association and the National Cancer Institute. It is certainly safer and less expensive than medication. This eating plan has been helpful for men and women of all ages and ethnic backgrounds.
In addition to preventing and treating high blood pressure, following the DASH diet can also reduce your risk for cancer, heart disease, stroke and when combined with exercise, may even lead to weight loss. Another bonus is that the DASH Diet emphasizes what we should eat rather than what we should avoid. Take a look for yourself and begin your DASH for better health.
The DASH Diet
| Food Group
|
Daily Servings
|
Serving Size
|
| Grains
|
7-8
|
1 slice bread
½ cup dry or hot cereal
½ cup cooked rice or pasta
|
| Vegetables
|
4-5
|
1 cup raw leafy vegetable
½ cup cooked vegetable
6 oz. vegetable juice
|
| Fruits
|
4-5
|
6 oz. fruit juice
1 medium fruit
¼ cup dried fruit
½ cup fresh, frozen,
or canned fruit
|
| Low & Nonfat Dairy
|
2-3
|
8 oz. low fat or skim milk
1 cup low fat yogurt
1 ½ oz. low fat cheese
|
| Meat, Poultry & Fish
|
2 or less
|
3 oz. cooked meats
poultry or fish (about the size of a deck of cards)
|
| Nuts, Seeds and Legumes (dried beans & peas)
|
4-5 per week
|
1 ½ oz. or cup nuts
½ oz. or 2 Tbsp seeds
½ cup cooked legumes
|
Adapted from "Reduce Your Risk - The Diet/Blood Pressure Connection" developed by the American Heart Association and The National Dairy Council, 1998.
For more information on Hypertension and to request "10 Ways to DASH Up Your Dining" contact the Washington County Department of Public Health & Environment at 651-430-6655 or by email at
PHE@co.washington.mn.us.
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