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Eat your way to better BP
What you eat affects your blood pressure, and eating the right foods in right amounts can help prevent hypertension or high blood pressure.
W
ith the Christmas season practically here, many are starting to worry about expanding waist lines and lugging extra weight around. However, indulging in holiday food until way after the season has ended affects not only your body shape but your heart health as well – and this may be more important than simply looking good in party pictures. The next time you eat, try to consider how food affects your health in the long term. Normal blood pressure (BP) is less than 120/80 mmHg. The more your BP rises above normal levels, the more you are at risk for future health complications, such as heart disease, stroke or kidney failure. The best way to prevent these serious conditions is to manage your BP while you still can. Eating a heart-healthy diet is an effective way to take care of your current and future health. ang es lifestyle ch ut BP meds, o h . it w r o ent high BP Wit h ol and prev tr n co u o y s. can help mendation e top recom th re a re e H
cise r aerobic exer ght or obese • Get regula ve u are o rwei yo if ht g ei w , vegetables • Lose t – more fruits ie d y lth , a d te he • Eat a ts; less satura t dair y produc and low -fa tal fats t trans and to m in your die ount of sodiu m a e th e uc • Red ng for men, • Quit smoki drinks a day o tw to l ho o • Limit alc en day for wom one drink a
A Slice of Orange is a newsletter designed to help clarify basic health information and offer juicy tips on uplifting your health.
Editorial team Alvin Delfin Christine Llenes Orange de Guzman, MD
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The DASH diet The National Heart, Lung, and Blood Institute (NHLBI) studied different types of eating plans and found that a certain eating plan, which they called the Dietary Approaches to Stop Hypertension (DASH) diet, reduced BP levels. The DASH diet is low in saturated fat, cholesterol and total fat and emphasizes fruits, vegetables, and fat-free or lowfat milk and milk products. The 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 it is rich in potassium, magnesium, calcium, protein and fiber. Aside from lowering BP, the DASH diet can help you lose weight and also lower ‘bad’ cholesterol, which can reduce your risk of heart disease. For best results, it is recommended to follow the DASH eating plan (see box for details) and lower intake of salt and sodium.
Daily nutrient goals of the DASH diet • Total fat: 27% of calories • Saturated fat: 6% of calories • Protein: 18% of calories • Carbohydrate: 55% of calories • Cholesterol: 150 mg • Sodium: 1,500–2,300 mg • Potassium: 4,700 mg • Calcium: 1,250 mg • Magnesium: 500 mg • Fiber: 30 g Combining the DASH eating plan with regular physical activity will help you lose weight and keep it down for longer periods. Aim for activities you can do 30 minutes at a time or for shorter periods of 10 minutes each done thrice in a day.* To avoid weight gain, try to total about 60 minutes per day.
The DASH eating plan for 2,000 calories/day Food group Grains1
Daily servings 6–8
Vegetables
4–5
Fruits
4–5
Fat-free or low-fat milk and milk products Lean meats, poultry and fish Nuts, seeds and legumes
2–3 6 or less 4–5 per week
Fats and oils4
2–3
Sweets and added sugars
5 or less per week
Serving sizes 1 slice bread 1 oz dry cereal2 ½ cup cooked rice, pasta or cereal 1 cup raw leafy vegetable ½ cup cut-up raw or cooked vegetable ½ cup vegetable juice 1 medium fruit 1/4 cup dried fruit ½ cup fresh, frozen or canned fruit ½ cup fruit juice 1 cup milk or yogurt 1½ oz cheese 1 oz cooked meats, poultry or fish 1 egg3 1/3 cup or 1½ oz nuts 2 Tbsp peanut butter 2 Tbsp or ½ oz seeds ½ cup cooked legumes (dry beans and peas) 1 tsp soft margarine 1 tsp vegetable oil 1 Tbsp mayonnaise 2 Tbsp salad dressing 1 Tbsp sugar 1 Tbsp jelly or jam ½ cup sorbet, gelatin 1 cup lemonade
1 Whole grains are recommended; 2 Serving sizes vary between ½ cup and 1¼ cups, depending on cereal type. Check the product’s Nutrition Facts label; 3 Since eggs are high in cholesterol, limit egg yolk intake to no more than four per week; two egg whites have the same protein content as 1 oz of meat; 4 Fat content changes serving amount for fats and oils. For example, 1 Tbsp of regular salad dressing equals one serving; 1 Tbsp of a low-fat dressing equals one-half serving; 1 Tbsp of a fat-free dressing equals zero servings. Reference: Your Guide to Lowering your Blood Pressure with DASH. National Heart, Lung, and Blood Institute.
*Last month, we focused on the relationship of exercise and BP. Contact us for copies of the October 2008 issue.
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Getting started on DASH
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A healthy recipe:
Here are a few tips on how to change your eating habits based on the DASH diet. Change gradually • If you don’t eat fruit now or have juice only at breakfast, add a serving to your meals or have it as a snack. • Gradually increase your use of fat-free and low-fat milk and milk products to three servings a day. For example, drink fat-free milk with lunch or dinner, instead of soda, iced tea or alcohol. Treat meats as one part – not the star – of the whole meal • Limit lean meats to 6 ounces a day. Have only 3 ounces at a meal –
about the size of a deck of cards. • Include two or more vegetarian-style (meatless) meals each week. Use fruits or other foods low in saturated fat, trans fat, cholesterol, sodium, sugar and calories as desserts and snacks • Use fruits canned in their own juice or packed in water. Keep dried fruits in the car for an instant snack. • Try unsalted rice cakes, nuts mixed with raisins, graham crackers, fat-free and low-fat yogurt, popcorn with no salt or butter added, and raw vegetables.
How can you reduce sodium in your diet? Simple: Be smart about food choices. Sodium (salt) is abundant in many kinds of food and food ingredients, such as processed foods, baked goods, commercial sauces, monosodium glutamate (MSG), baking soda, and so on. Don’t forget to read food labels – they can guide you when deciding on which foods to buy or eat. Needless to say, try not to add extra table salt to your meals.
Vegetarian Spaghetti Sauce • 2 Tbsp olive oil • 2 small onions, chopped • 3 cloves garlic, chopped • 1¼ cups zucchini, sliced • 1 Tbsp oregano, dried • 1 Tbsp basil, dried • 1 8 oz can tomato sauce • 1 6 oz can tomato paste (try to use the low-sodium kind) • 2 medium tomatoes, chopped • 1 cup water 1. In a medium skillet, heat oil. Sauté onions, garlic and zucchini in oil for 5 minutes on medium heat. 2. Add remaining ingredients and simmer covered for 45 minutes. Serve over cooked spaghetti noodles.
A slice of trivia What C word is a unit of food energy? Freshen up on your researching skills, e-mail us the answer at orange@activelink-consult.com and win a prize! From those with the correct answer, 10 people will be randomly chosen to win a gift
pack from ActiveLink. We’ll include the answer in the next issue of A Slice of Orange. Answer to last issue’s question: Fill in the blank: “Aerobic” literally means “with ____”.
“Aerobic” literally means “with oxygen” or “with air”. Aerobic exercise is termed such because it involves or improves oxygen consumption in the body. For instance, muscles use oxygen when they need to generate energy.
Looking to enhance your corporate healthcare benefits? E-mail us at benefits@activelink-consult.com. The information in this newsletter is not intended as a substitute for professional medical care. Consult a doctor for all matters relating to your health, particularly for symptoms that may require diagnosis or medical attention. © 2008 ActiveLink
Benefits Made Better
ActiveLink 104 VA Rufino Street, Legaspi Village, Makati City, 1229 Philippines T: +632 817 4606 / 817 7900 www.activelink-consult.com
The Orange wants to he ar from you! Dying to ask us your health related questio ns? Itching to share your pe rsonal health tips? Want to sugg est topics for future issues? Feel free to contac t us. You can e-m ail our team at orange@activ elink-consult.c om.