The number of people in Anguilla with high blood pressure continues to increase at alarming levels. There are several things we can do to control hypertension, such as exercise, medications and several lifestyle changes, but there is no doubt that what we eat can play a significant role in preventing and controlling high blood pressure.
The DASH diet
There are several dietary plans available, but the DASH diet has worked for many individuals with high blood pressure. It can help lower the blood pressure and also contribute to lowering the bad cholesterol levels. DASH stands for Dietary Approaches to Stop Hypertension or high blood pressure. Even if you do not have high blood pressure, the DASH diet should be considered. It may help you lose weight because it is a healthier way of eating.
What does the DASH diet involves?
There are several aspects to the DASH diet. These include the following: Attention to salt intake, getting adequate fibre and grains, good amounts of fruits and vegetables, cutting back on fats and oils among other things.
Salt
There is no doubt that many of us here in Anguilla eat too much salt. We must make an effort to reduce our salt intake in this country. Too much salt causes fluids to build up in your body. This puts extra pressure on your heart. On the DASH diet, you should try to lower your sodium to either 2,300 or 1,500 milligrams a day, depending on your health, age, race and any medical conditions. This might prove difficult but here are some ways to cut back:
• Choose low- or no-sodium foods and condiments.
• Avoid using foods that are cured, smoked or pickled.
• Limit processed foods. They are often high in salt.
Get adequate fibre and grains
It is important to get adequate fibre as fibre helps to lower bad cholesterol levels. Eating whole grains like whole wheat bread, brown rice, whole grain cereals, oatmeal, whole wheat pasta, and unsalted pretzels or popcorn, is a good way to get fibre. For a diet of 2,000 calories per day: eat six to eight servings a day. One serving is a slice of bread, 1 ounce of dry cereal, or ½ cup of cooked whole wheat pasta, rice, or oatmeal (about the size of half a cricket ball).
Vegetables
It is sometimes a challenge for many of us in Anguilla to get vegetables throughout the year, but we must try to eat lots of vegetables as they have many health benefits. Vegetables give you fibre, vitamins, and minerals. They do not have a lot of calories or fat — a good recipe for controlling blood pressure. You should try to have four to five servings of vegetables a day. That is 1/2 cup of cooked or raw vegetables, 1 cup of raw leafy vegetables, or 1/2 cup of vegetable juice for each serving.
Fruits
While many of us wish for fruits, getting fresh fruits, in Anguilla, that are affortable can be a nightmare, but we should still try to eat lots of fresh fruits. Fruits offer lots of fibre and vitamins that are good for your heart. Many also have potassium and magnesium which lower blood pressure. Have four to five servings of fruit everyday. One serving is a medium apple or orange, or 1/2 cup of frozen, fresh, or canned fruit. One-half cup of fruit juice or 1/4 cup of dried fruit also counts as a serving.
Yogurt
Much has been written about dairy products and high blood pressure. Low- and no-fat dairy foods are good sources of calcium and protein, which can help maintain a healthy blood pressure. Try to get two to three servings of dairy every day. Choose skim or 1% milk, buttermilk, and low- or no-fat cheeses and yogurt.
Use Lean Meats and Fish
Many individuals in Anguilla are vegetarians (which has many health benefits), but in the DASH diet you can still eat meat, but make sure it is lean. Meats are good sources of protein and magnesium. Skinless chicken and fish can be used. Limit your servings to six or fewer a day. A serving is 1 ounce of cooked meat, fish, or poultry, or one egg. A good rule is to have no more than 3 ounces of meat at a meal — the size of an iPhone. Limit egg yolks to no more than four in a week.
Nuts and legumes
Pigeon peas are a staple for many families here in Anguilla, although this Christmas there was a shortage. Nuts, legumes, and seeds are rich in magnesium, protein, and fibre. Nuts are full of omega-3 fatty acids, which may help lower your risk of heart disease. Enjoy as many as five servings of these foods each week. That is 1/3 cup of nuts, 2 tablespoons of seeds, or a 1/2 cup of cooked dried beans or peas in each serving. You can use nuts as a snack as well.
Fats and oils
Many of us like our fries and other greasy foods, but we should try to cut back on the use of fats and oils. Eating too many fats can cause high cholesterol and heart disease. Using the DASH diet, you should limit fats and oils to two to three servings a day. A serving is 1 teaspoon of margarine or vegetable oil, 1 tablespoon of mayonnaise, or 2 tablespoons of low-fat salad dressing. When cooking, use vegetable oils like olive or canola instead of butter.
Sweets
Almost all of us like our sweets, especially during the holidays. With the DASH you do not have to skip all sweets, but you should try to have five or fewer servings a week. That is 1 tablespoon of sugar or jam, 1 cup of lemonade, or 1/2 cup of sorbet at a time. Choose sweets that are low in fat, such as gelatin, hard candy, or maple syrup. Instead of high-fat desserts, try having fresh fruit over low-fat ice cream.
Potassium
Potassium is another important part of the DASH diet. Getting enough of this mineral may help lower your blood pressure. It is best to get potassium from food instead of supplements. Aim for 4,700 milligrams (mg) a day. Try these potassium-rich foods:
• Potato: 926 mg
• Sweet potato: 540 mg
• Banana: 420 mg
• Avocado (1/2): 345 mg
• Cooked spinach (1/2 cup): 290 mg
Give the DASH diet a try
Individuals with high blood pressure should discuss with their doctor on how the DASH diet can help them. If you are not hypertensive at this time you should still consider the DASH diet as a way to prevent high blood pressure from developing.
The DASH diet can be used with other things like regular exercise and anti-hypertensive medications. Talk to your doctor about this. Do not stop taking your high blood pressure tablets before consulting with your doctor. DASH is not hard to follow, but you will have to make some changes. Start by keeping a food diary for a few days and see how your diet stacks up. Then start making changes. You should aim for around 2,000 calories a day. It may vary somewhat depending on your body and how active you are. Ask your doctor for advice.
Conclusion
Many individuals in Anguilla have hypertension. You can have high blood pressure and do not have any symptoms. The only way you can know is to have your pressure checked by a trained health care professional. If you have high blood you can prevent complications from developing by eating healthy, exercising and using medications if required. The DASH diet has been shown to work to stop high blood pressure. Try it today!
Ask Your Doctor is a health education column and is not a substitute for medical advice from your physician. Dr Brett Hodge is an Obstetrician/Gynaecologist and Family Doctor who has over thirty years in clinical practice. Dr Hodge has a medical practice in the Johnson Building in The Valley.
