I’m an advocate for partnering with a primary care physician to stay healthy, so when my mom mentioned that it had been a couple of years since her last visit with her physician, I wasted no time in convincing her to make an appointment. She was a little uncomfortable going by herself, so I accompanied her to the doctor’s office. Overall, the doctor was very pleased with how well my mother had been taking care of herself. But he told her that she had high blood pressure.
My mom (who in the past has had excellent blood pressure) was concerned by the news and asked her doctor what might have caused this change. He explained that there are many things that can elevate blood pressure. He pointed out that she had gained some weight since her last physical; many studies have found that as people gain weight, their blood pressure tends to increase.
At this point, my mother nodded and let out a sigh. “You know, ever since Groupie’s father and I retired last year, I suppose I haven’t paid as much attention to making healthy choices as I should.”
She expressed her concern that this news meant that she was going to need to take a pill for the rest of her life. Her doctor told her that her blood pressure numbers were borderline high, meaning that she could still take control through diet and exercise. To help her get started, he suggested the “Dietary Approach to Stop Hypertension” eating plan, also known as DASH.
This approach is intended to help my mom reduce her weight and hopefully her blood pressure. He then provided her with some literature on the DASH eating plan and sent us on our way with instructions to follow up with him in a few months.
After reading through the DASH handout my doctor gave me, I felt assured that this was a plan my mom could follow. I learned that scientists supported by the National Heart, Lung, and Blood Institute (NHLBI) conducted two key studies. Their findings showed that blood pressure could be reduced with an eating plan low in saturated fat, cholesterol and total fat while emphasizing fruits, vegetables, and fat-free or low-fat milk and milk products.
The DASH eating plan also includes whole grain products, fish, poultry and nuts. It is reduced in lean red meat, sweets, added sugars and sugar-containing beverages and rich in potassium, magnesium and calcium, as well as protein and fiber.
This program follows heart healthy guidelines to limit saturated fat and cholesterol. It focuses on increasing intake of foods rich in nutrients that are known to lower blood pressure – mainly minerals (like potassium, calcium, and magnesium), protein and fiber. It includes nutrient-rich foods so it also meets other nutrient requirements as recommended by the Institute of Medicine.
Since her visit to the doctor, my mom has been trying to eat according to the DASH plan. Both my mom and dad recently joined a morning walking group too, so she’s got a great start on increasing her daily physical activity. She’s found that she has more energy now and feels better too!
Now she’s looking forward to her next doctor’s appointment to show him how much progress she has made and see what effect her new lifestyle has had on her blood pressure.
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