By Laura Stepp RD,LD, CDE at LMC
High blood pressure (hypertension) and pre-hypertension are two conditions that can be controlled with diet. According to the Centers for Disease Control, it is estimated that about half of all Americans have at least one risk factor for heart disease. High blood pressure (140/90) or Pre-hypertension (120/80-139/89) is one of those risk factors.
Making a few changes to your food choices can help to naturally lower your blood pressure. High blood pressure can go unnoticed therefore it is important to have your blood pressure checked annually.
The DASH diet: Dietary Approaches to Stop Hypertension is a well-researched and documented pattern of eating that has been shown to help lower blood pressure. The DASH diet is a plant-based diet high in potassium and fiber and lower in saturated fat and sodium. In addition to helping to lower blood pressure, the DASH diet has been shown to help people naturally lower cholesterol and for many obtain a healthy weight. The DASH diet is closely related to another very well researched diet: the Mediterranean diet. Both of these dietary lifestyles are based on increasing ones intake of whole foods such as whole grains, fruits, vegetables and nuts/seeds. Adopting the DASH diet lifestyle helps to increase the intake of vitamins and minerals (such as Calcium, Potassium and Magnesium) needed by the body to help maintain normal blood pressure, cholesterol levels, and weight.
A DASH diet based on 2000 calories per day (what the food labels are based on) consists of:
Whole Grains and whole grain products: Wheat, Barley, Rye, Oats, Quinoa, Corn
6-8 oz (1 oz = 1 slice of bread, 1 cup of cereal hot or cold, ½ c cooked grain)
4-5 (1/2 cup cook or 1 cup Raw = serving)
4-5 (small/medium, ½ cup cooked, 2/3 cup mixed raw = serving)
Low Fat Dairy
2-3 (8 oz milk, ½ cup plain yogurt, 1 oz cheese = serving)
Nuts, Seeds, Legumes (dried beans, black eyed peas, split peas, lentils)
4-5/week (1 oz nuts/seeds = ¼ cup; ½ cup cooked legumes)
Lean Meats: Fish/Poultry (skinless)
2 (for Women 3-4 oz = serving; Men 4-6oz = serving)
Fats & Sweets
Limited: keep small and in moderation, use liquid oils such as Canola or olive oil, use butter spreads with expeller pressed oils vs stick margarine. If used, limit butter and other high saturated fat foods. Desserts on special occasions vs. daily.
A fresh and simple recipe we tested (which received good reviews for both taste and simplicity):
Chickpea Wraps with Grapes and Walnuts
1 can (15 oz.) chickpeas (garbanzo beans), drained and rinsed
2 cups seedless red grapes, halved
1/2 cup finely chopped red onion
1/2 cup coarsely chopped roasted walnuts
1 Tbsp. finely chopped fresh basil
1 Tbsp. finely chopped fresh rosemary
1 Tbsp. finely chopped fresh thyme
1/2 cup plain, low-fat Greek yogurt
2 Tbsp. fresh lime juice
1 tsp. Dijon mustard
Freshly ground black pepper
8 (8-inch) whole-wheat tortillas
In large mixing bowl, gently mash chickpeas with potato masher just to break skins. Add all remaining ingredients except tortillas and gently combine.
On bottom half of tortilla, spoon 1/2 cup mixture in broad line. Fold left and right sides toward center until almost touching. Fold bottom edge toward center. Roll wrap firmly upwards. Place toothpick 2 inches from each end. Slice wrap diagonally and place cut side up on plate or platter. Repeat. Serve immediately or cover and refrigerate until ready to serve.
Makes 8 servings
Per serving (2 halves): 367 calories, 10 g total fat (1 g saturated fat), 58 g carbohydrate,
15 g protein, 10 g dietary fiber, 425 mg sodium (lower with low sodium beans & no added salt)