What Is A Sample Dash Diet Sample Menu
A typical 1600 calorie DASH diet menu plan would include the following:
- 2 cups of vegetables
- 2 servings of low-fat/fat-free dairy products
- 6 oz. whole grains
- 5 oz. lean meat, poultry or fish
- 2 teaspoons healthy oils such as olive oil
- 1 oz. nuts and seeds
Rare, mini servings of sweets, salty foods, and alcohol
A typical daily DASH diet sample menu might look like this
- Breakfast: Steel cut oatmeal with chopped pecans, ½ a chopped apple and cinnamon, black coffee
- Morning snack: other half of apple with 1 tsp peanut butter, large glass of water
- Lunch: spring greens salad with mixed vegetables, grilled chicken breast and vinaigrette dressing on the side. Dip your fork in dressing to get flavor with every bite without saturating the salad with salt and fat. Drink unsweetened iced tea or water.
- Afternoon snack: unsweetened fruity iced tea or carrot sticks with hummus
- Dinner: spiralizer-made zucchini pasta with marinara made with ground turkey and Italian spices, sparkling mineral water
- Dessert: strawberries, 1 tbsp. vanilla yogurt, dusting of cocoa powder
The Discovery Of Blood Pressure
Although in his seminal work Exercitatio Anatomica de Motu Cordis et Sanguinis in Animalibus published in 1628 William Harvey had assumed a driving force for the circulation, it took >100 years until blood pressure was truly measured. In 1733, Steven Hales inserted, with the help of his assistant, in an awake horse a glass cannula into the carotid artery and for the first time determined the level of blood pressure in a living organism, and demonstrated its changes during the cardiac cycle.
Unfortunately, his seminal experiment had very little influence on medical practice of the physicians of his time as his approach was difficult if not impossible to use in humans. Furthermore, any understanding of the importance of high blood pressure for the development of cardiovascular disease was lacking. This changed in 1896 when an innovative Italian physician, Scipione Riva-Rocci , developed an apparatus that with some modification is still in use today, i.e. the sphygmomanometer. At first, Riva-Rocci could only assess systolic blood pressure with his finger on the radial pulse; however, soon thereafter a Russian military physician, Nikolai Sergejewitsch Korotkow , described the vascular bruits that have been named after their discoverer. Thus, blood pressure slowly entered clinical practice at the beginning of the last century.
What Do Blood Pressure Numbers Mean
Blood pressure is measured using two numbers:
The first number, called systolic blood pressure, measures the pressure in your arteries when your heart beats.
The second number, called diastolic blood pressure, measures the pressure in your arteries when your heart rests between beats.
If the measurement reads 120 systolic and 80 diastolic, you would say, 120 over 80, or write, 120/80 mmHg.
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What Do The Readings Mean
As a general guide:
140/90mmHg or over you may have high blood pressureMost doctors use 140/90mmHg as the cut off for point for diagnosing high blood pressure . This is the point where your risk of serious health problems goes up. They might prescribe medications and advise you to make changes to your lifestyle to bring your blood pressure down. 120/80mmHg up to 140/90mmHg pre-high blood pressureAlso called high-normal blood pressure. This is not high blood pressure, but it is a little higher than it should be and means you could go on to develop high blood pressure. See how you can make healthy changes to your lifestyle to lower it. 90/60mmHg up to 120/80mmHg ideal blood pressureAlso called normal blood pressure. Your blood pressure reading is healthy. At this level you have a much lower risk of heart disease and stroke. Following a healthy lifestyle will help you to keep it in the healthy range. 90/60mmHg or lower you may have low blood pressureLow blood pressure usually isnt a problem, but it can sometimes make you feel faint or dizzy or could be a sign of another health problem.;
The video below explains how your blood pressure numbers are linked to the risk of stroke and other disease.
What If Just The First Blood Pressure Number Is High
For older people, often the first number is 130 or higher, but the second number is less than 80. This problem is called isolated systolic hypertension, which is due to age-related stiffening of the major arteries. It is the most common form of high blood pressure in older people and can lead to serious health problems in addition to shortness of breath during light physical activity, lightheadedness upon standing too fast, and falls. Isolated systolic hypertension is treated in the same way as regular high blood pressure but may require more than one type of blood pressure medication. If your doctor determines that your systolic pressure is above a normal level for your age, ask how you can lower it.
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What Foods Are Allowed In The Dash Diet Eating Plan
People often ask what foods are on the DASH diet eating plan. The good news is that it includes a wide variety of foods, and many options. The DASH diet is simple. Eat more fruit, and especially vegetables, and eat fewer foods high in salt . For example:
- Eat a salad with protein for lunch instead of a burger and fries.
- Choose low-fat dairy products such as Greek yogurt instead of fruity, sweetened yogurt.
- Choose snacks such as fruit, raw veggie sticks, bean-based spreads like hummus or black bean dip, and raw unsalted nuts.
Whole grains are encouraged, such as brown rice or quinoa along with lean proteins such as chicken, lean pork, and fish.
Taking Your Pulse Versus Checking Your Blood Pressure
While both are indications of health, blood pressure and heart rate are two separate measurements. Learn more about the difference between blood pressure and heart rate.
Systolic is less than 120 and my diastolic is less than 80
Great job! Your blood pressure is normal. To keep your readings in this range, stick with heart-healthy habits like following a balanced diet;and getting regular exercise.
Systolic is 120 129 and my diastolic is less than 80
The good news is that you dont have high blood pressure. However, your numbers fall within the Elevated category, making you more likely to develop high blood pressure unless you take action to control it. Ready to make some small changes that have big impacts? Healthy lifestyle;choices are a great place to start.
Systolic is 130 139 or my diastolic is 80 89
You are in the first stage of hypertension, but there are actions you can take to get your blood pressure under control. Your doctor will speak to you about small changes that can make a big difference and other BP Raisers. In addition, monitoring blood pressure outside of the doctors office is important for BP control.
Systolic is 140 or higher or my diastolic is 90 or higher
Systolic is higher than 180 and/or my diastolic is higher than 120
Written by American Heart Association editorial staff and reviewed by science and medicine advisers. See our editorial policies and staff.
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Know Your Numbers: Blood Pressure
Knowing and understanding key heart numbers blood pressure, cholesterol and heart rate, along with your family history allow you and your health care team to determine your risk for developing heart and cardiovascular disease. Knowing your risk is critical to preventing heart disease and for taking steps to improve your overall heart health.
What Is Normal Blood Pressure According To Age
Blood pressure is the pressure of the blood within the arteries. It is produced primarily by the contraction of the heart muscle. Its measurement is recorded by two numbers. The first is measured after the heart contracts and is highest. The second is measured before the heart contracts and the lowest.;A blood pressure cuff is used to measure the pressure. Elevation of blood pressure is called “hypertension“.
The chart shows normal blood pressure according to age both male and female.; Diastolic blood pressure and Systolic Blood Pressure are included in the chart.
Normal Blood Pressure By Age
| Age |
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When To Call Your Doctor
A hypertensive crisisdefined as blood pressure above 180/120 mm Hgrequires immediate medical attention. Call 911 if you are also experiencing symptoms such as chest pain, back pain, shortness of breath, difficulty speaking, a change in vision, weakness, or numbness.
How Blood Pressure Is Measured
Blood pressure testing stations can be found in pharmacies, workplaces, and medical clinics. You can also buy a blood pressure monitor online or at your local pharmacy.
To measure blood pressure, a cuff attached to a monitor is placed on your arm. The cuff is then inflated with an air pump until its pressure stops blood flow from your brachial arterythe major artery found in your upper arm.
As the cuff deflates, the device measures the pressure when blood starts flowing again . Once the cuff is completely deflated, the device gauges the lowest pressure between beats .
Typically, more attention is given to the systolic pressure reading, as systolic blood pressure is a major risk factor for cardiovascular disease in people over the age of 50. Still, both readings are used to make a diagnosis.
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What Does Blood Pressure Tell You
Blood pressure measures the force of your blood pushing against the walls of your arteries, or blood vessels. Your heart pumps blood into your arteries. And the arteries carry that blood to the rest of your body.
The top number of your blood pressure reading tells you the force of the blood against artery walls when your heart beats. It is called systolic pressure. The bottom number tells you what your blood pressure is when your heart is at rest between heartbeats. It is called diastolic pressure.
Effects Of Exercise On Blood Pressure
Aerobic activities such as swimming, cycling, and running put additional demands on your cardiovascular system. Your muscles need more oxygen than they do when youre at rest, so you have to breathe more quickly.
Your heart starts to pump harder and faster to circulate blood to deliver oxygen to your muscles. As a result, systolic blood pressure rises.
Its normal for systolic blood pressure to rise to between 160 and 220 mm Hg during exercise. Unless youve cleared it with your doctor, stop exercising if your systolic blood pressure surpasses 200 mm Hg. Beyond 220 mm Hg, your risk of a heart problem increases.
Different factors can influence how your cardiovascular system responds to exercise. Some of these factors include diet, medical conditions, and medications.
For instance, exercise hypertension is a condition that causes an extreme spike in blood pressure during physical activity. People with exercise hypertension can experience spikes in systolic blood pressure up to 250 mm Hg during exercise.
In general, your blood pressure should return to normal within several hours of a workout. Even then, you might notice that your blood pressure doesnt return to exactly what it was before exercise. Thats because its normal for blood pressure to drop slightly within a few hours of exercise.
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Are We All Hypertensive
If naturally living people have lifelong blood pressures of 100120/7080 mmHg, are we all hypertensive? Why do we have so much higher blood pressures and a consistent increase in systolic blood pressure with age? Several factors might contribute: genetic changes; increasing life expectancy; the obesity epidemic; sedentary lifestyle; and the composition of our diet. Gene drifts and selection are a possibility, but hard to prove at this point. The increasing life expectancy may explain the marked rise in systolic blood pressure in the very elderly, but not in the population at large. Indeed, Indios reaching retirement age still maintain low blood pressures.
However, body weight is a well-known determinant of blood pressure, and the increasing body weight of all urban populations must have contributed importantly to the increase in average blood pressure. Of note, 19601994 trends in US adults showed that, while levels of overweight hovered at 31%, age-adjusted obesity jumped from 13% to 23% and in turn the overall prevalence of overweight and obesity to 55%. In the following decade, overweight or obesity rose to 63%, making two-thirds of the US population overweight. In Europe, the trends are less grim and quite variable in different countries, but adult obesity also rose modestly from 13% to 17% in the same time period. This is in sharp contrast to Tsimane Indios and other rural tribes who have an average body mass index of 22 throughout their life.
How Do I Know If I Have High Blood Pressure
Theres only one way to know if you have high blood pressure: Have a doctor or other health professional measure it. Measuring your blood pressure;is quick and painless.
Talk with your health care team about regularly measuring your blood pressure at home, also called self-measured blood pressure monitoring.
High blood pressure is called the silent killer because it usually has no warning signs or symptoms, and many people do not know they have it.
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The Definition For What Is Considered High Blood Pressure Has Been Tightened Here’s What You Need To Know
If you didn’t have high blood pressure before, there’s a good chance you do now.
In 2017, new guidelines from the American Heart Association, the American College of Cardiology, and nine other health organizations lowered the numbers for the diagnosis of hypertension to 130/80 millimeters of mercury and higher for all adults. The previous guidelines set the threshold at 140/90 mm Hg for people younger than age 65 and 150/80 mm Hg for those ages 65 and older.
This means 70% to 79% of men ages 55 and older are now classified as having hypertension. That includes many men whose blood pressure had previously been considered healthy. Why the change?
Some High Blood Pressure Risks You Can’t Change
Anyone can get high blood pressure. But, some people have a greater chance of having it because of things they can’t change. These are:
- Age. The chance of having high blood pressure increases as you get older.
- Gender. Before age 55, men have a greater chance of having high blood pressure. Women are more likely to have high blood pressure after menopause.
- Family history. High blood pressure tends to run in some families.
- Race. African Americans are at increased risk for high blood pressure.
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What Can I Do To Prevent Or Manage High Blood Pressure
Many people with high blood pressure can lower their blood pressure into a healthy range or keep their numbers in a healthy range by making lifestyle changes. Talk with your health care team about
- Getting at least 150 minutes of physical activity each week
- Not smoking
- Managing stress
Learn more about ways to manage and prevent high blood pressure.
In addition to making positive lifestyle changes, some people with high blood pressure need to take medicine to manage their blood pressure. Learn more about medicines for high blood pressure.
Talk with your health care team right away if you think you have high blood pressure or if youve been told you have high blood pressure but do not have it under control.
Your Blood Pressure Numbers And What They Mean
Your blood pressure is recorded as two numbers:
- Systolic blood pressure indicates how much pressure your blood is exerting against your artery walls when the heart beats.
- Diastolic blood pressure indicates how much pressure your blood is exerting against your artery walls while the heart is resting between beats.
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What Is A Hypertensive Crisis
A hypertensive crisis occurs when blood pressure suddenly rises above 180 systolic and/or 120 diastolic. This prompt either a hypertensive urgency or hypertensive emergency.
A hypertensive urgency accounts for about 75% of hypertensive crises. In these cases, a person has high blood pressure, but without any serious accompanying symptoms. A hypertensive emergency requires immediate medical care, as high BP is accompanied by one or more serious symptoms, including:
- Acute pulmonary edema
How Can I Control My Blood Pressure
High blood pressure is very common in older people. As we age, our vascular system changes. Arteries get stiffer, so blood pressure goes up. This is true even for people who have heart-healthy habits. The good news is that blood pressure can be controlled in most people.
There are many lifestyle changes you can make to lower your risk of high blood pressure:
If these lifestyle changes don’t lower your blood pressure to a safe level, your doctor will also prescribe medicine. You may try several kinds or combinations of medicines before finding a plan that works best for you. Medicine can control your blood pressure, but it can’t cure it. You will likely need to take medicine for the rest of your life. Plan with your doctor how to manage your blood pressure.
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High Blood Pressure Treatments
Treating high blood pressure often involves a combination of lifestyle changes and medications. Here are the most common hypertension treatments:;
| Popular high blood pressure medications |
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| Drug name |
- Cold and sweaty skin
- Quick and shallow breathing;
Sudden drops in blood pressure can cause any of these symptoms, and if your blood pressure drops suddenly, your body can even go into shock. Having chronically low blood pressure can be dangerous because the body wont get enough oxygen to the heart and brain, which may cause permanent damage. Even though its possible to get symptoms from low blood pressure, its common to have low blood pressure and not have any symptoms. This is why regularly checking your blood pressure with a blood pressure monitor is essential.;;;;