Hypertension (high blood pressure) is considered a major public health problem in Oman. Increasing the awareness of both healthcare providers and the community is crucial. The latest data from World Health Organization (WHO) puts the prevalence of hypertension in Oman at around 33 per cent well above the global average of between 25 and 30 per cent.
WHO experts have warned that this number is likely to double to 50-60 per cent by the year 2025. The high prevalence of hypertension in Oman is significantly linked to unhealthy lifestyles, including poor diet and lack of exercise. It is a symptomless disease and many people are unaware that they are having high blood pressure and remain undiagnosed. It is very important to do a quarterly blood pressure check-up and a medication review and that may help to keep the blood pressure at the recommended target level of 140/90mmHg.
Healthy eating is empowering, appetising, interesting and time-saving. ‘DASH’ (dietary approaches to stop hypertension) encourages a person to eat a wide variety of wholesome food with delicious flavours every day. The DASH diet is an example of a healthy eating plan.
A diet that emphasises intake of fruits and vegetables, whole grains and low fat dairy products appears effective in managing blood pressure. In particular, cutting down on sodium, boosting potassium intake and limiting alcohol are all proven ways to help to control blood pressure. You can lower your blood pressure by incorporating DASH into your lifestyle. The recommendations are:
- Eat more fruits and vegetables and low fat diary foods.
- Cut back on food high in saturated fat, cholesterol and low fat.
- Eat more whole grain, fish, poultry and unsalted nuts.
- Limit salt and sodium intake (1 teaspoon/day).
- Eat less red meat and sweets.
- Eating food rich in magnesium, potassium and calcium. These nutrients can lower your blood pressure.
Benefits of DASH diet plan
The popular DASH diet established by the National Institute of Health lowers blood pressure and cholesterol levels, apart from health benefits well beyond its stated purpose of lowering people’s risk of heart disease. DASH diet can provide “an abundance” of food compounds such as lycopene, betacarotene and isoflavones which are increasingly associated with disease reduction.
• One of the main characteristics of the DASH diet is consumption of low sodium and this feature resolves so many associated ailments other than lowering the blood pressure alone. It improves the markers of bone mineral loss and boosts up the calcium build-up in the bone.
• The DASH diet can offer protection against osteoporosis, cancer, stroke and diabetes. The diet is actually replete with nutrients (calcium, magnesium and potassium) that are associated with improved insulin sensitivity, so the risk of diabetes is reduced in those who follow the DASH lifestyle.
• DASH is not a weight loss programme but a low-fat, low-sodium, low-cholesterol and low-calorie oriented diet, so it is not surprising that it results in effective weight reductions and thus can be a great weight loss diet regimen.
• The other feature of the DASH diet is the low intake of fat and more of fibres, which actually helps in keeping the digestive system toxin free.
• Drinking too much alcohol can increase the blood pressure. The DASH diet recommends that men limit their alcohol intake to two or less drinks a day and women one or less.
• Saturated fat and trans fat are the main dietary culprits in raising blood cholesterol and increasing the risk of coronary artery disease. DASH diet helps to keep your daily saturated fat to less than 10 per cent of your total calories by limiting use of meat, butter, cheese, whole milk, cream and eggs in your diet along with food made from saturated fats. Avoid trans fat commonly found in processed food like crackers, baked and fried items.
• There are several studies that state high blood pressure indirectly leads a person to dementia and Alzheimer’s. Through the DASH diet regimen these disorders can be kept at bay.
Tips to cut back on sodium
The food items at the core of the DASH diet are naturally low in sodium. So just by following the DASH diet you are likely to reduce your sodium intake.
Standard DASH diet: you can consume up to 2300 milligrams (mg) of sodium a day.
Lower sodium DASH diet: you can consume up to 1500 mg of sodium a day.
Both versions of the DASH diet are naturally low in sodium. So just by following the DASH diet you are likely to reduce your sodium in your diet compared with what you might get in a more traditional diet which can amount to a whooping 3500 mg of sodium a day or more.
You can also cut back on sodium in your diet by:
Using sodium-free spices or flavourings with your food instead of salt.
Not adding salt when cooking rice, pasta or hot cereal.
Rinse canned food items to remove some of the sodium and the buying of items labelled “no salt added” “sodium free” “low sodium” or “very low sodium”.
HEALTHY FOODS — By Mini Padikka
The writer is a dietician at the Atlas Star Medical Centre,
Al Khuwair, Muscat.
WHO experts have warned that this number is likely to double to 50-60 per cent by the year 2025. The high prevalence of hypertension in Oman is significantly linked to unhealthy lifestyles, including poor diet and lack of exercise. It is a symptomless disease and many people are unaware that they are having high blood pressure and remain undiagnosed. It is very important to do a quarterly blood pressure check-up and a medication review and that may help to keep the blood pressure at the recommended target level of 140/90mmHg.
Healthy eating is empowering, appetising, interesting and time-saving. ‘DASH’ (dietary approaches to stop hypertension) encourages a person to eat a wide variety of wholesome food with delicious flavours every day. The DASH diet is an example of a healthy eating plan.
A diet that emphasises intake of fruits and vegetables, whole grains and low fat dairy products appears effective in managing blood pressure. In particular, cutting down on sodium, boosting potassium intake and limiting alcohol are all proven ways to help to control blood pressure. You can lower your blood pressure by incorporating DASH into your lifestyle. The recommendations are:
- Eat more fruits and vegetables and low fat diary foods.
- Cut back on food high in saturated fat, cholesterol and low fat.
- Eat more whole grain, fish, poultry and unsalted nuts.
- Limit salt and sodium intake (1 teaspoon/day).
- Eat less red meat and sweets.
- Eating food rich in magnesium, potassium and calcium. These nutrients can lower your blood pressure.
Benefits of DASH diet plan
The popular DASH diet established by the National Institute of Health lowers blood pressure and cholesterol levels, apart from health benefits well beyond its stated purpose of lowering people’s risk of heart disease. DASH diet can provide “an abundance” of food compounds such as lycopene, betacarotene and isoflavones which are increasingly associated with disease reduction.
• One of the main characteristics of the DASH diet is consumption of low sodium and this feature resolves so many associated ailments other than lowering the blood pressure alone. It improves the markers of bone mineral loss and boosts up the calcium build-up in the bone.
• The DASH diet can offer protection against osteoporosis, cancer, stroke and diabetes. The diet is actually replete with nutrients (calcium, magnesium and potassium) that are associated with improved insulin sensitivity, so the risk of diabetes is reduced in those who follow the DASH lifestyle.
• DASH is not a weight loss programme but a low-fat, low-sodium, low-cholesterol and low-calorie oriented diet, so it is not surprising that it results in effective weight reductions and thus can be a great weight loss diet regimen.
• The other feature of the DASH diet is the low intake of fat and more of fibres, which actually helps in keeping the digestive system toxin free.
• Drinking too much alcohol can increase the blood pressure. The DASH diet recommends that men limit their alcohol intake to two or less drinks a day and women one or less.
• Saturated fat and trans fat are the main dietary culprits in raising blood cholesterol and increasing the risk of coronary artery disease. DASH diet helps to keep your daily saturated fat to less than 10 per cent of your total calories by limiting use of meat, butter, cheese, whole milk, cream and eggs in your diet along with food made from saturated fats. Avoid trans fat commonly found in processed food like crackers, baked and fried items.
• There are several studies that state high blood pressure indirectly leads a person to dementia and Alzheimer’s. Through the DASH diet regimen these disorders can be kept at bay.
Tips to cut back on sodium
The food items at the core of the DASH diet are naturally low in sodium. So just by following the DASH diet you are likely to reduce your sodium intake.
Standard DASH diet: you can consume up to 2300 milligrams (mg) of sodium a day.
Lower sodium DASH diet: you can consume up to 1500 mg of sodium a day.
Both versions of the DASH diet are naturally low in sodium. So just by following the DASH diet you are likely to reduce your sodium in your diet compared with what you might get in a more traditional diet which can amount to a whooping 3500 mg of sodium a day or more.
You can also cut back on sodium in your diet by:
Using sodium-free spices or flavourings with your food instead of salt.
Not adding salt when cooking rice, pasta or hot cereal.
Rinse canned food items to remove some of the sodium and the buying of items labelled “no salt added” “sodium free” “low sodium” or “very low sodium”.
HEALTHY FOODS — By Mini Padikka
The writer is a dietician at the Atlas Star Medical Centre,
Al Khuwair, Muscat.
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