Healthy Heart Reports
Why Dash Diet Lowers High Blood Pressure
Several recent papers show that eight weeks on the DASH diet lowers high blood pressure to normal in 80 percent of test subjects.
A diet high in potassium and calcium helps to lower high blood pressure because these minerals relax the smooth muscles that surround and constrict arteries. All plants are rich sources of potassium. Low-fat dairy products are good sources of calcium. The DASH diet is based on eating lots of whole grains, beans, seeds, nuts, fruits, vegetables, whole grains, beans, seeds and nuts and low-fat dairy products.
If you have high blood pressure, start your day off with skim milk and a whole grain cereal that contains at least three grams of fiber. For the rest of the day eat a variety of fruits, vegetables, whole grains, beans and other seeds. You should have 8 servings of whole grains, 5 servings of vegetables,
5 servings of fruit, 5 servings of beans, nuts or seeds, 3 servings of low-fat milk or diary products and not much else. A serving is about ½ cup of cooked food, or 1 cup of raw fruits or vegetables.
Are low intakes of calcium and potassium important causes of cardiovascular disease? American Journal of Hypertension, 2001, Vol 14, Iss 6, Part 2, Suppl. S, pp 206S-212S. DA McCarron, ME Reusser
Copyright 2001 www.DrMirkin.com
Dr. Mirkin's opinions and the references cited are for information only, and are not intended to diagnose or prescribe. For your specific diagnosis and treatment, consult your doctor or health care provider.
For more recipes, refer to the The Healthy Heart Miracle book.