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1、Reduce Your Risk of High Blood PressureHigh blood pressure, or hypertension, is one of the leading causes of stroke, heart disease, kidney failure, and premature death in this country. Yet, many people who have it don tknow it-this is why hypertension is called the silent killer. The only way to fin
2、d out if you have high blood pressure is through regular monitoring. Your doctor can assist you in establishing a monitoring program to determine your normal blood pressure. Eating Up May Ease the PressureParticipants eating three servings of low-fat dairy foods combined with a low-fat diet high in
3、fruits and vegetables experienced a greater reduction in blood pressure than did those who ate a diet high in fruits and vegetables alone. DASH (Dietary Approaches to Stop Hypertension) demonstrated that an eating plan may help lower blood pressure in people with normal blood pressure as well as tho
4、se with mild hypertension. And it is easy to do!The DASH Eating PlanYou need to look no further than your local grocery store to find the ingredients for the DASH eating plan. Use the DASH chart to help you plan menus or take it with you when you go to the store to guide your choices.An Ounce of Pre
5、vention . . . Reducing the Risk of High Blood Pressure Eat at least 2 to 3 servings of low-fat dairy products every day. Eat 8 to 10 servings of fruits and vegetables every day.Stop smoking.Limit alcohol intake.Lose weight if overweight.Increase physical activity.Maintain adequate calcium, magnesium
6、, and potassium intakes for general health.Try to cut down on the amount of fat you eat.Dishing Up DASHThe DASH plan is rich in minerals - specifically calcium, potassium, and magnesium - which are believed to benefit blood pressure. Here are five easy ideas to help boost those nutrients:Start small
7、. Make a few changes at a time. For example, if you eat vegetables only at dinner, try cutting up carrot sticks and packing somein your lunch.Sneak more milk into meals to boost daily calcium and other minerals.Add milk instead of water to your soups and hot cereals. Choose milk-based desserts such
8、as low-fat puddings.Snack on fruits and vegetables. Mix nuts with raisins and other dried fruit for a tasty treat.Start your day with whole grain cereal, fat-free milk, and sliced bananas. Make a chocolate milk mustache: grab a glass of low-fat chocolate milk instead of a candy bar.Food GroupDailyIm
9、portantNutrientsintheDASHServingsEating PlanLow-fat orfat-freemilk2-3Calcium, potassium, magnesium, andand milk productsproteinVegetables4-5Potassium, magnesium, and fiberFruits4-5Potassium, magnesium, and fiberGrainsandgrain7-8Carbohydrates, energy, and fiberproductsMeats, poultry, and fish2 or lessProtein and magnesiumNuts, seeds, and beans4-5 a weekMagnesium,potassium,protein, andfiberFats and oils2-3Besides fats addedto foods,choosefoods that contain less fatSweets5 per weekSweets should be low in fat