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Fall 2011
Volume 7, Issue 2
Health Chronicle
Coronary Artery Disease
Keeping your blood pressure and cholesterol at
normal levels are two important ways to keep your
heart healthy. And that can start with a healthy diet,
like the DASH diet — or Dietary Approaches to Stop
Hypertension. The plan is rich in nutrients that are
proven to lower both blood pressure and cholesterol.
Do You Need DASH?
Your goal blood pressure should be less than 120/80.
Take a look at your blood pressure reading. Is the top
number — or systolic pressure — greater than 140?
Or is the bottom number — diastolic pressure —
higher than 90? If so, you have high blood pressure,
or hypertension.
The good news? In one study, people with high blood
pressure who followed the DASH diet for eight weeks
saw their blood pressure drop by eight to 14 points.
And even those without high blood pressure
experienced a drop in their reading. This suggests
that DASH can also be helpful for the whole family.
Incorporating DASH
The DASH diet limits meat, fsh and poultry to a
combined six ounces a day or less. So think of meat
as only one part of a meal, rather than the main
course.
DASH also recommends that people eat four to fve
servings of nuts, seeds and beans each week. You
may try substituting these protein sources in place of
meats in some of your meals.
You should also aim for eight to 10 servings of fruits
and vegetables. Not sure how to add a few more
servings to your diet? For dessert, top low-fat frozen
yogurt with sliced peaches or berries. And add
mushrooms or green pepper to your spaghetti sauce
for a few extra vegetables.
And don’t forget the dairy. DASH calls for two to three
daily servings of low- or non-fat dairy foods. Try
yogurt, milk or cheese. These make great snacks
throughout the day.
How to Add Some DASH to Your Diet
The
HAP Healthy Dining Guide
can help you
eat healthier when you’re on the go. Get your
FREE copy at
hap.org.
Log in and click the
My Health & Wellness
tab. Select
Tools and
Resources
and then the link to the guide.