May is National Blood Pressure Education Month.  Last week I spoke about the six things you could do to decrease your risk.  

1. Follow a healthy eating plan

2. Reduce Sodium in your Diet

3. Maintain a healthy weight

4. Be physically active

5. Limit Alcohol

6. Quit Smoking

While each step alone has the ability to lower blood pressure, the combination of the eating plan and reducing sodium intake gives the biggest benefit. What you choose to eat can affect your chances of developing high blood pressure, or hypertension (the medical term).  As I mentioned in last week’s article,  recent studies show that blood pressure can be lowered by following the DASH (Dietary Approaches to Stop Hypertension) eating plan — and by eating less salt, also called sodium.

The DASH eating plan follows heart healthy guidelines and is low in saturated fat, cholesterol, and total fat. It focuses on increasing foods rich in nutrients that are expected to lower blood pressure, mainly minerals like potassium, magnesium, and calcium.  The plan emphasizes fruits, vegetables, fat-free or low-fat milk and milk products as well as lean protein and fiber, and also includes whole grain products, fish, poultry, and nuts. It is reduced in lean red meat, sweets, added sugars, and sugar-containing beverages.

So what’s the plan? Total fat, saturated fat, protein and carbohydrates vary based on your individual calorie requirements, but the following are the guidelines:

 Total fat: 27 percent of total calories

Saturated Fat: 6 percent of total calories

Protein: 18 percent of total calories

Carbohydrates: 55 percent of total calories

Cholesterol: 150 mg./day

Sodium: 1500- 2300 mg/day

Potassium: 4,700 mg/day

Magnesium: 500 mg/day

Fiber: 30 g/ day

The bottom line is that the DASH eating plan used along with other lifestyle changes can help you prevent and control blood pressure. If your blood pressure is not too high, you may be able to avoid high blood pressure entirely by changing your eating habits, losing weight if you are overweight, getting regular physical activity,  and cutting down on alcohol. The DASH eating plan also has other benefits, such as lowering LDL (“bad”) cholesterol, which, along with lowering blood pressure, can reduce your risk for getting heart disease.

Here are some tips to get you started on the DASH diet:

n Add a serving of vegetables at lunch and at dinner.

n Add a serving of fruit to your meals or as a snack. Canned and dried fruits are easy to use.

n Use only half the butter, margarine, or salad dressing, and use low-fat or fat-free condiments.

n Drink low-fat or fat-free dairy products three times a day.

n Limit meat to six ounces a day. Try eating at least one meatless meal a week.

n Add more vegetables, rice, pasta, and dry beans to your diet.

n Instead of typical snacks (chips, etc.), eat unsalted pretzels or nuts, raisins, graham crackers, low-fat and fat-free yogurt and frozen yogurt; unsalted plain popcorn with no butter, and raw vegetables.

n Read food labels carefully to choose products that are lower in sodium.

Vinaigrette Salad Dressing

1 bulb garlic, separated and peeled

1/2 cup water

1 Tbsp red wine vinegar

1/4 tsp honey

1 Tbsp virgin olive oil

1/4 tsp black pepper

1. Place the garlic cloves into a small saucepan and pour enough water (about 1/2 cup) to cover them.

2. Bring water to a boil, then reduce heat and simmer until garlic is tender, about 15 minutes.

3. Reduce the liquid to 2 Tbsp and increase the heat for 3 minutes.

4. Pour the contents into a small sieve over a bowl, and with a wooden spoon, mash the garlic through the sieve into the bowl.

5. Whisk the vinegar into the garlic mixture; incorporate the oil and seasoning.

Per  2 TBSP Serving:

Calories 33

Total Fat 3 g.

Saturated Fat 1g

Cholesterol 0 mg

Sodium 1 mg.

Protein 0 mg.

If you have a nutrition question you’d like answered in this column send it to   oconeenutrition@yahoo.com with “Question for the Breeze” as the subject title.

If you have a nutrition question you’d like answered in this column or if you like to schedule an appointment, contact the office at (706) 473-5801 or email us at oconeenutrition@yahoo.com.