doctor – Emily's Home Care, LLC

Dietary Approaches to Stop Hypertension, better known as the DASH diet, is one of the first lines of defense when trying to reduce high blood pressure. Research has shown that following a DASH diet along with a low-sodium diet can significantly lower blood pressure as well as, or even better than, using anti-hypertension medications.

High blood pressure is often called the “silent killer” because there usually are no warning signs. It puts you at risk for heart attack, stroke, disability and a preventable early death.

Because of the growing prevalence of hypertension in America, the National Heart, Lung, and Blood Institute (NHLBI), a division of the National Institute of Health, implemented research in the early 1990’s to come up with dietary interventions for hypertension. The studies proved the DASH diet was extremely effective in treating and preventing high blood pressure. The diet is also very effective in lowering blood cholesterol.

Research has shown that people who follow the DASH diet may be able to reduce their blood pressure by a few points in just two weeks. Over time, their systolic blood pressure (the top number in a blood pressure reading) could drop by as much as eight to 14 points, which significantly reduces the risk of cardiovascular disease.

The DASH diet focuses on consumption of vegetables, fruits, whole grains, low-fat dairy, and lean proteins along with moderate exercise. Doctors often prescribe the DASH diet with or without medications to lower hypertension in patients.

Hypertension, or what we usually refer to as high blood pressure, is considered humans’ most common chronic condition, affecting around 1 billion people worldwide. In addition, hypertension is a major risk factor for heart disease, another serious and common chronic condition.

The positive health effects are even greater when DASH is combined with a low sodium diet. US News and World Report has consistently rated the DASH diet as one of the top diets in the world for the past eleven years. Thus, the DASH diet promotes good health for all who use it, not just for people diagnosed with hypertension!

What IS The DASH Diet?

Low in saturated fat, trans fat, and cholesterol.

Emphasizes fruits, vegetables, and low-fat dairy foods.

Includes whole grains, poultry, fish, lean meats, beans, and nuts.

Is rich in potassium, calcium, and magnesium.

Is rich in protein and fiber.

Combined with a low sodium diet has maximum benefit.

Is really not a diet at all: It is a long-term, nutritious way to eat.

Avoids: red meat, processed food, alcohol, salt, sugary soft drinks and fried food.

Not only effective against hypertension, the DASH diet is easy to follow, nutritious, safe, and effective for weight loss. It has also been proven to protect against diabetes and heart disease. It is extremely effective when paired with a low sodium diet. Most importantly, unlike most diets that are temporary in nature, the DASH diet is a sustainable, nutritious way to eat for the long-term.

The National Heart, Lung, and Blood Institute (NHLBI) was instrumental in the development of the DASH diet. More information is available online at https://www.nhlbi.nih.gov.

For more information about the National Institutes of Health (NIH) and other programs, visit www.nih.gov.

ALWAYS CHECK WITH YOUR DOCTOR BEFORE STARTING A NEW DIET OR EXERCISE PROGRAM.

No matter your age, all people need regular exercises to remain healthy and physically able. This is especially true for adults over the age of 65. Experts recommend at least 150 minutes per week of exercise (30 minutes per day, 5 days a week) for optimal health benefits. Understandably it can be difficult for some seniors to get that amount of exercise in per week.

Though aging can create obstacles to staying physically fit, remember, it is never too late to start moving more, and the sooner you start, the more your health will improve. Staying active is one of the most important things you can do to stay healthy as you age.

Some people feel that if they can’t do the full amount of recommended exercise per week, then it is no use to even try. This could not be further from the truth! Always check with your doctor before starting a new exercise routine, and then do the amount of physical activities you are able to do. This will still give you mental and physical benefits.

You can integrate more walking, stair climbing, and lifting of small weights (2-5 lbs) to start, things you can do in your own home. These small steps will increase your stamina and keep your heart and lungs more healthy. As you gain stamina, you can increase the length of time you walk, the amount of times you go up and down a flight of stairs, and the amount of reps you can do with your weights, for example.

After age 50, muscle mass and muscle strength start a slow and steady decline. In order to maintain muscle mass and strength, both key to maintaining health and wellness as you age, using resistance training is an important strategy.

If you can’t do walking or stair climbing, there are chair exercises available. These are designed for people who cannot safely exercise on their feet. Consider the many examples of chair exercises available on the internet. A good resource can be found at www.verywellfit.com.

Another option for staying active is SilverSneakers, a health and fitness program for seniors that is covered by some Medicare plans. This program includes the use of gym facilities, fitness classes, online access to workout videos, nutrition tips and other resources.

Key takeaways:

Even small amounts of daily exercise (i.e. increases in activity) can benefit you.

It is never too late to start increasing your activity level.

Physical activity, including resistance training (commonly weights), is critical for increasing muscle mass and muscle strength as you age.

If you can not safely exercise on your feet, chair exercises are a good alternative.

SilverSneakers is a health and fitness program offered by some Medicare plans.

Check with your doctor before starting a new exercise program.