Independent
Articles Discussing:
1. The Dash Diet
2. The Low Sodium Diet
3. High Blood Pressure
The Dash Diet
By Michael A. Smith, MD
Hypertension is another name for high blood pressure.
Blood pressure is the force exerted on artery walls when the heart is beating
and when it is at rest.
The higher number is the "Systolic" pressure and is the pressure
exerted on artery walls when the heart is in the contracting phase. The
lower number is the "Diastolic" pressure and is the pressure exerted
on artery walls when the heart is in the resting phase.
High blood pressure is a silent killer. If left unchecked, it can cause
permanent damage, resulting in kidney failure, heart attack or stroke.
Blood pressure is considered high if the upper number (systolic pressure)
is above 140 and the bottom number (diastolic pressure) is above 90 and
stays there.
Although, many physicians believe these numbers are still too high. Soemthing
like 130/80 might be what you need to shoot for in order to lower the risks
of hypertension.
There are actually two types of high blood pressure. One is primary and
the other is secondary. In secondary high blood pressure, usually something
else causing it, like an overactive thyroid gland.
However, most people suffer from primary high blood pressure. The cause
for high blood pressure in the primary form cannot be determined, but, while
the cause may not be known, the treatment can still be effective.
Basic Rules for Controlling High Blood Pressure - Adjust your diet
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Maintain a healthy weight
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Exercise
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Take medications as prescribed
There are also a few dietary interventions to start and help control your
blood pressure...
Limit salt
Most medical experts recommend salt-sensitive persons limit salt to 2,000
milligrams per day. Watch out for "hidden" salt, found in butter
flavorings, seasonings, tomato sauces, condiments and canned foods. Check
with your healthcare practitioner before using a salt substitute.
Limit intake of high-fat foods
Try baking of broiling rather than frying.
Limit alcohol
Over consumption contributes to weakening of the heart muscle and to hypertension.
The Dash Diet
Follow the DASH diet. The Dash diet was designed to prevent high blood
pressure, but it's also low in fat. The Dash diet is based on a 2,000-calorie-a-day
meal plan. Check with your healthcare practitioner about whether the Dash
diet may be the right diet for you.
Here is the Dash Diet... - Low-fat or fat-free dairy 2-3 Servivings Daily
- Vegetables 4-5 Servings Daily
- Fruits 4-5 Servings Daily
- Grains and grain products 7-8 Servings Daily
- Meat, Poultry and fish 2 Servings Daily
- Nuts, seeds and beans 4-5 Servings per Week
- Fats and oils 2-3 Servings Daily
- Sweets 5 per Week
To Healthy Living!
Michael A. Smith, MD
Chief Medical Consultant
Diet Basics
Olive Oil in Diet better then Whole Grain Bread
By Hans Dekker For those who want to live a healthy lifestyle,
new research has shown that the daily use of Olive Oil in your meal is especially
beneficial. In fact the use of Olive Oil seems to be even more beneficial
then eating an extra slice of whole wheat bread. This is the outcome of
research by members of the John Hopkins University on a comparison between
three "health diets".
An Olive Oil rich diet lowers the blood pressure and the Cholesterol level
much more then a carbohydrate rich diet. Compared to a protein rich food
an olive oil rich diet is easier to digest.
Scientists from the John Hopkins University have researched the DASH-diet.
(Dietary Approach to Stop Hypertension). This diet has been developed a
few years ago to aid people with high blood pressure problems. The researchers
have compared DASH to two alternative diets and have published their conclusion
in the Journal of the American Medical Association
The DASH diet contains a lot of carbohydrates. You eat muesli for breakfast,
whole grain bread for lunch and pasta for dinner. This is combined with
fish, chicken and nuts and olive oil
The other two diets tested are a protein rich and a carbohydrate rich variation
of the DASH diet, but with no olive oil.
All three diets did lower blood pressure and cholesterol significantly
but the diet that contained the olive oil stood out as the most effective.
It lowered blood pressure and cholesterol just a bit more. And these factors
are an important determinant of the long-term onset of cardiovascular disease.
All participants in the research reported that it was fairly easy to comply
with each of these diets. But the participants in the protein rich variety
complained more often about digestive problems and as a result of that they
tended to be less physically active then the control group.
So this is an outcome that supports the Mediterranean Diets with their
high Fish (Omega 3 fatty acids) and Olive Oil content even more.
Low Salt Diet Tips for Kids and Adults
By Laura Bankston Our bodies only require a small amount of salt
for proper nutrition. But the fact is that we all, including our children,
consume way more salt -or rather, the sodium - than we should. Why should
we care how much salt (sodium) our children consume?
1.Too much salt (sodium) creates risk for high blood pressure and higher
risk for heart attack. And, we women know salt's affect on bloating!
2.The eating habits of our children will continue in their adulthood -
and all too frequently less healthy than they were reared when they face
busy schedules they haven't expereinced before.
What is the recommended daily intake of salt (sodium)?
The adult recommended daily intake of sodium in the U.S. is less than 2,400
mg. But, you may be interested to note the the daily recommendation in the
UK is less than 1,600 mg! That's quite a difference. So, who do you trust?
It doesn't take much shopping and looking at the nutrition information on
foods to find that they hold a LOT of sodium. I personally think that the
government's recommendation of sodium intake is influenced by prepared food
production. I think that they've taken into account how American's can reduce
sodium intake without too much impact on the economy. But, then again, depending
on which association you check, you'll find different recommendations from
them all. There are no intake recommendations for children, but I think
that they are important due to the formation of eating habits that I mentioned
above. So, what's a person to do? Of course, a person should follow the
advice of his/her doctor. But, for me - a healthy adult with great blood
pressure - I just use my common sense to guide me.
Tips for easy, common sense salt reduction:
1.Use less salt than recommended in a recipe. I've never found it to affect
the taste. Most of the time I totally leave it out - especially if it's
accompanied by a product that already contains salt/sodium.
2.Don't let your kids salt at the table. The only time salt is on my dinner
table is when company is over. I think that my two younger kids don't even
realize that people salt their food at the table. If you do decide to let
your kids have additional salt - put it on for them. It comes out faster
than they realize and it's hard to see!
3.Check the nutrition label of every food that you buy. You will quickly
become aware of how much sodium is in cereal, bread, canned goods, bacon,
frozen foods, etc. Having an awareness of how much sodium you are consuming
will make reduction much easier
4.Buy low-salt or low-sodium versions of a product. Why eat the extra sodium
when you'll adjust to the difference in taste (if any) in a few bites?
5.Eat more fresh fruits and vegetables.
6.Substitute salt with other spices that will give food flavor without
adding sodium Forming good "salting" habits now, will make things
a lot easier for your children in the future. Do it for them, and you'll
be doing it for you too!
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Laura Bankston is author of Internationally selling Cooking with Kids Curriculum: "Homeschool Cooking in a Box" and the "Homeschool Cookbook". Her articles are published online and in home schooling magazines such as The Homeschool Digest. She currently home schools her three children and maintains home school support websites. For information on her curriculum and free home school support services, please visit http://www.homeschoolcookbook.com
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All About Salt and Sodium
By Donald Gazzaniga First in a series: Salt is not the only source of
sodium you should be concerned about. When the USDA minimum daily requirement
for sodium was listed between 1,110 mg and 3,300 mg, many people thought
the USDA was referring to only salt. The USDA's reference was to all forms
of sodium. Unfortunately, there are a great number of hidden sources of
sodium in packaged, canned, frozen and prepared foods as well as in dairy
products. (NOTE: Your vitamins and some medications may also have sodium.
A Centrum Senior or comparable vitamin contains nearly 61 mg of sodium.
In our low sodium lifestyle, that can be more than 10% of a desirable daily
intake.) Following are the most prevalent sources of sodium.
Salt (Iodized) Commercially produced salt is 99.9% pure sodium chloride
(NaCL), with 2,350 mg of sodium per level teaspoon. The old "salt mines"
still provide us some of our table salt while some is also chemically produced.
Sea salt is mined from the sea, but the sodium count is as high with 2,132
mg to 2,350 mg per teaspoon. Sea salt does not contain iodine. When cutting
salt out of your diet, you might want to replace the iodine by taking a
multi-vitamin that contains iodine or by adding a serving or two of fish
to your diet each week. Check the labels of multi-vitamins to make sure
enough iodine is available.
The history of salt is interesting. Some theorize that salt was as important
to our history lessons as were all of man's other achievements. Napoleon
for instance is credited with creating the first "canned" foods
for his army, in order to keep them alive while marching on Russia, which
contained a lot of salt for preservation of the food. Salt has been used
for centuries to cure meat, but is no longer used for that since refrigeration
replaced the need. Some religions still use salt in ceremonies as a token
or recognition of past rituals. With the introduction of refrigeration,
salt was no longer necessary to preserve meat.
Today, we know that some of us just can't handle huge amounts of sodium.
Salt is not sodium, but has a lot of sodium in it. We must watch out for
the high sodium salt brings to us in packaged, canned, frozen, commercially
prepared baked goods, and in dairy products, all of which have added salt
for longer shelf lives. Salt, is not necessary in the baking of breads.
It is a combination of yeast, sugar and in some cases citric or other acids
that cause bread goods to rise. Some refer to other chemically produced
products as salt, such as Potassium Chloride and Potassium Bicarbonate products.
The reference to this ingredient as "potassium salt" is misleading.
Potassium added to products such as Featherweight Baking Powder and Herb-Ox
broth, does not raise the level of sodium, but instead the levels of potassium.
See below for Potassium, and for Iodine news from the Salt Skip program
in Australia, click on Iodine.
A word about "blood sodium" when you see this on your blood chemistry
forms. Blood Sodium does not indicate what we are ingesting or the sodium
we are concerned about unless we get too little or far too much. The kidneys
keep the blood sodium constant within narrow limits, and they do it by dumping
all surplus sodium into the urine. That is why a blood test tells you nothing
about your sodium intake except that you are getting enough. A 24-hour urine
collection may reveal that your sodium intake is excessive and that your
kidneys are doing a lot of work to get rid of it. When the kidneys want
help they have the ability to raise your blood pressure -- the sodium leaves
faster when they do that.
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Gazzaniga is the founder of www.megaheart.com, a website that has proved invaluable to heart, Meniere's, hypertension and other patients with maladies requiring a no salt lifestyle. He is the author of a series of No Salt, Lowest Sodium Cookbooks from St. Martin's Press.
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Salt and Sodium - Second in a Series
By Donald Gazzaniga Second In A Series about Salt and Sodium
Baking Soda (Sodium Bicarbonate) Baking soda has approximately 821 mg to
980 mg of sodium per teaspoon. Generally used to leaven breads and cakes,
baking soda is often added to vegetables in cooking, especially at restaurants,
and is often included in antacids. A good baking soda replacement is available
from Healthy Heart Market. It's called Ener-G. It is made of Calcium Carbonate
and works by using three times the normal amount (from any given recipe).
The secret is to put it into the batter just before putting the recipe into
the oven. It begins working right away and will "tire" if it stays
out of the oven during prep time. Otherwise, Ener-G does a good job.
Baking Powder Having 320 mg to 480 mg per teaspoon, baking powder is used
mostly to leaven quick breads and cakes. Yeast may be substituted for baking
powder. A baking powder replacement brand called Featherweight has only
13.2 mg of sodium per tablespoon, and can be found in health food stores
or Healthy Heart Market. The primary ingredient for Featherweight is Potassium
Chloride. This is not salt. Some may refer to Potassium Chloride as "Potassium
Salt." Not so. But if you are monitoring your potassium then you may
want to evaluate Featherweight more closely before using it. Again, it takes
three times the normal amount for any given recipe that you may try to convert.
Put it into the batter immediately prior to placing into oven. Mix it into
batter first thoroughly.
Monosodium Glutamate (MSG) A dangerous sodium for those who may suffer
from asthma or migraine headaches. Used as a seasoning in home, restaurant
and hotel cooking, MSG is present in packaged, canned and frozen foods.
MSG is used extensively in Chinese restaurants, and often is the flavor
ingredient in foods that advertise "Natural Flavorings."
Disodium Phosphate (or Sodium Phosphate). Used in processed cheeses and
some quick cooking cereals.
Potassium. Two products used in cooking low sodium meals for low sodium
diets are Featherweight Baking Powder and Herb-ox Low-Sodium bullion (broth)
as well as a few other substitute broths. (In the forthcoming book: The
No Salt, Lowest Sodium Soup, Salad and Sandwich book, these broths are not
used. Featherweight uses Potassium Bicarbonate, while Herb-Ox uses Potassium
Chloride. Neither of these can be called "potassium salt," although
some tend to refer to them as such. Potassium does not increase sodium levels
but an increase in potassium in your diet should be discussed with your
doctor first.
However, potassium works with sodium in our bodies to regulate the body's
waste balance, and normalize heart rhythms. Potassium aids in clear thinking
by sending oxygen to the brain; preserves proper alkalinity of body fluids;
stimulates the kidneys to eliminate poisonous body wastes; assists in reducing
high blood pressure; promotes healthy skin. All of these are why, when your
doctor adds diuretics to your medications he probably also added a potassium
tablet.
Potassium must be balanced though. Too much or too little can cause harm
to your system and to you. Symptoms of too little potassium often recognized
include, poor reflexes, nervous disorders, respiratory failure, cardiac
arrest, muscle damage. If you have any signs of these, then you may want
to call your doctor.
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Gazzaniga is the founder of www.megaheart.com, a website that has proved invaluable to heart, Meniere's, hypertension and other patients with maladies requiring a no salt lifestyle. He is the author of a series of No Salt, Lowest Sodium Cookbooks from St. Martin's Press.
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Part Three - Salt And Sodium
By Donald Gazzaniga Last Part of a three part series on Salt and
Sodium.
Sodium Alginate Used in many chocolate milks and ice creams to attain a
smooth mixture.
Sodium Benzoate Essentially a preservative for condiments such as sauces,
salad dressings and relishes.
Sodium Citrate Antioxidant in baking soda.
Sodium Hydroxide A food processor that softens and loosens skins of certain
fruits, vegetables and ripe olives.
Sodium Nitrate/Nitrite Use of this has been linked to some forms of cancer,
this chemical is used to cure meats including sausages, used in luncheon
meats, hot dogs and other deli items.
Sodium Propionate Used in breads, cakes and pasteurized cheese to inhibit
mold growth.
Sodium Sulfite Used to bleach maraschino cherries and to glaze or crystallize
fruits. Used as a preservative in some dried fruits such as apricots, prunes
and pears.
Note:The symbol for sodium is Na+, and can be found on many packaged items.
For most healthy people, an intake of about 1,110 to 3,300 milligrams of
sodium per day is considered reasonable -- depending upon their weight,
exercise and diet. Some athletes may need more in warm climates.
Sodium is not always bad. In fact, for healthy people, it is essential
for proper body function. Sodium helps maintain blood pressure, nerve function,
normal muscle impulses and the body's correct balance of water and minerals.
However, many people consume far more sodium than they need (Source: USDA
Dietary Intake data). For some, too much sodium in the diet may contribute
to high blood pressure and fluid retention.
The salt shaker is only part of our high sodium intake. Many prepared foods
use sodium as a preservative to maintain freshness and improve a food's
texture and consistency. Foods that contribute to sodium in the diet include
soups, pasta mixtures, french fries, chicken mixtures, rice or cooked grain
mixtures and pizza. In addition, frozen dinners, processed meats, canned
soups, canned vegetables, salted nuts, salted chips and other snacks may
have high sodium levels. Check the ingredient list for words such as salt,
brine, broth, cured, corned, pickled and smoked. They all indicate a presence
of sodium.
Individuals who have been advised to limit their sodium intake should be
aware that some medications like sedatives, antacids, headache remedies
and laxatives contain sodium. If you're concerned about the amount of sodium
you may be consuming through medication, consult with your doctor.
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Gazzaniga is the founder of www.megaheart.com, a website that has proved invaluable to heart, Meniere's, hypertension and other patients with maladies requiring a no salt lifestyle. He is the author of a series of No Salt, Lowest Sodium Cookbooks from St. Martin's Press.
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High Blood Pressure Diet it could save you
By Allan Wilson
One of the main causes for deaths in United States
is diseases of the heart and blood vessels. People with hypertension, or
high blood pressure, are the ones more likely to develop these diseases.
Thus, it is most important to try and lower the elevated blood pressure.
Hypertension is incurable in most normal cases. However a successfully
managed lifestyle along with proper medication could help you fight the
disease. The main part consists in reducing the amount of sodium in your
diet which helps to bring blood pressure levels down.
Changes in the diet If food is appropriately selected a diet for high blood
pressure can be varied and adequate in all nutrients, including vitamins
and minerals.
The function of Sodium Sodium is an essential mineral for good health.
While an average American adult consumes 4,000 to 6,000 milligrams of sodium
daily, the recommended daily limit for the general public is only 2,400
milligrams. A person with high blood pressure should consult a doctor to
see how much sodium should be consumed daily. Normally, 2,000 to 3,000 milligrams
(2 to 3 grams) is enough.
The most common dietary source of sodium is salt. Sodium is one of two
minerals that constitute salt (the other is chloride). One teaspoon of salt
contains an enormous 2,300 milligrams of sodium and you can imagine an entire
day's sodium consumption! This is not all; sodium is also "hidden"
in your diet in other foods. The processed and packaged foods also contain
sodium in varying amounts.
The Must Do's
· Read all food labels - Most sodium in the diet comes from processed
foods. This makes it important for you to check the nutrition facts label
for sodium content. Try to select only foods which are labeled as low-sodium,
very low sodium, or salt-free, and keep away from products with high sodium
content. Baked goods made with baking powder or baking soda can also be
high in sodium.
· Reduce consumption of high-sodium processed foods - These products
would include cured and smoked meats, and some pre-packaged, frozen and
canned foods, most soups, and condiments.
· Beware of salt substitutes- you must keep in mind that not all
salt substitutes are sodium-free. Read the labels, and if you take medication
for your blood pressure, consult your doctor before using a salt substitute.
· Eat sufficient amounts of potassium-rich foods- Like sodium; potassium
is a mineral essential for good health. It works with sodium to regulate
blood pressure. Studies have proved that people who consume more potassium
have lower blood pressures than those who consume less.
Thus to bring your blood pressure to the normal level you must consume
adequate quantity of potassium. Rich sources of potassium includes fruits,
such as cantaloupe, bananas, watermelon, oranges and orange juice, as also
potatoes, spinach, and zucchini.
High Blood Pressure Diet Guidelines
By Kathryn Whittaker It is a well-known fact that heart diseases
and excess body weight are related. Obesity, heavy alcohol consumption and
lack of activity are the main factors causing high blood pressure. Too much
body fat leads to an increased risk of health problems through clogging
the blood vessels with cholesterol. That is why the successful treatment
of high blood pressure starts with following a diet specifically aimed at
reducing high blood pressure.
If you already have high blood pressure, you cannot reverse it to low permanently.
Instead, you can control your high blood pressure by taking a prescribed
medication and amending your diet. Research has shown that a high blood
pressure diet can effectively prevent blood pressure from rising above normal.
Today, most of our meals still contain more fat than the government recommends,
and most of the vending machines and fast-food options do not meet the nutritional
standards set by the U.S. government. With fast-food snacks available at
every corner, it's often hard to switch to a healthy diet.
High blood pressure diets are designed to decrease sodium, increase potassium,
and lessen calories. This way you will maintain a reasonable weight. This
diet consists of foods that are delicious and low in fat such as whole grains,
fruits, vegetables, low-fat dairy products and lean proteins.
Here are some simple tips to help you follow your high blood pressure diet
guidelines:
1. Make sure you eat a healthy breakfast. Eating in the morning will increase
your energy and will help you avoid snacks before lunch. A quick breakfast
can be as easy as a bowl of cereal, a slice of whole-wheat toast, cereal
bar or fresh fruit.
2. When following your high blood pressure diet, your daily food intake
must include foods from five food groups:
* Protein: Eat meats that are lower in fat, such as chicken, turkey, tuna,
or low-fat luncheon meats. Make salads with a low fat meat or vegetables
and light salad dressing.
* Grains: Always try eating a whole wheat version of your favorite bread,
be it a loaf, a bagel or a roll.
* Vegetables: Eat tomatoes, peppers, baby carrots and other colorful vegetables
as many as you like. The brighter the vegetable, the more antioxidant vitamin
A it contains.
* Fruits: Fruits should be eaten fresh. Fruit has fiber and healthy calories,
and you will want to eat less during the day. Juice has fructose which fills
up with energy. That's why juice should become a part of a healthy breakfast
along with a cereal.
* Dairy: Try low-fat or non-fat milk, non-fat chocolate milk, and low-fat
cheese. Basically, any type of cottage cheese or yogurt goes well with fruit.
If you want to avoid facing complicated and often life-threatening consequences
of high blood pressure, you may want to ensure that you and your family
eat healthy meals that don't pack on the pounds and rise your cholesterol.
Emphasizing healthy food choices can help you enjoy your meals without
excessive fat, sugar, and calories. Healthy food choices can be a carry-over
from healthy menu and meal planning at home while managing your high blood
pressure with diet.
Switching to a diet without excessive fat and salt and staying fit will
help you loose weight and can help prevent or at least delay heart-related
problems. Along with monitoring and medication treatment, a high blood pressure
diet can help control your blood pressure and reduce your risk of stroke,
kidney and heart failure and heart attack.
See your doctor before making any diet or lifestyle changes.
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