For Type 2 Diabetes And Hypertension, diet can play a huge part in helping to lower your blood pressure.
About 60%-65% of people with type 2 diabetes suffer from hypertension or high blood pressure. High blood pressure is a risk factor for cardiovascular disease so it is very important that you get it handled. Most of the doctors that I’ve spoken to will recommend that their patients limit salt, increase fruit and vegetables, and dairy products which is the DASH diet, including lose weight and exercise. Most doctors prescribe drugs called angiotensin receptor blockers (ARBs) or ACE inhibitors, as they have been found to also have a beneficial effect on type 2 diabetes.
DASH (Dietary Approaches to Stop Hypertension) was a study that showed that eating more fruits and vegetables can lower blood pressure. Of the 3 diets, diet number 3, the combination diet did much better than the other two at the end of 8 weeks. A second DASH trial showed that even more benefit can be shown by adding a low-salt diet to the trial to further lower blood pressure. Other benefits of this type of diet are lower cholesterol, and reduced risk of heart disease and stroke. The New York Times Bestseller--Based on the Diet Ranked "#1Best Diet Overall" by US NEWS&WORLD REPORT--for 4 Years in a Row! Originally self-published in 2002, the DASH diet (Dietary Approaches to Stop Hypertension) is based on studies conducted by the National Institutes of Health. Read an Excerpt The DASH Diet Action Plan Proven to Boost Weight Loss and Improve Health By Heller, Marla Grand Central Life & Style Copyright © 2011 Heller, Marla All right reserved. Consume a diet rich in fruits, vegetables, and low-fat dairy products while reducing total and saturated fat intake. The salt-restrictive DASH diet (Dietary Approaches to Stop Hypertension) is proven to help lower blood pressure, and may have additional benefits for preventing heart disease and stroke.
A diet that is effective in lowering blood pressure is called Dietary Approaches to Stop Hypertension (DASH). Limit sodium (salt) intake to no more than 2,300 mg a day (a maximum intake of 1,500 mg a day is an even better goal).
Reduce saturated fat to no more than 6% of daily calories and total fat to 27% of daily calories.
Other daily nutrient goals in the DASH diet include limiting carbohydrates to 55% of daily calories and dietary cholesterol to 150 mg. Even modest weight loss in overweight people, particularly in the abdominal area, can immediately lower blood pressure.
Regular exercise helps keep arteries elastic, even in older people, which in turn ensures blood flow and normal blood pressure.
High-intensity exercise may not lower blood pressure as effectively as moderate intensity exercise and may be dangerous in people with hypertension. The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. Other blood pressure medications such as beta blockers or diuretics may be detrimental to the control of type 2 diabetes. A follow-up to the DASH study showed the secret weapon of fruits and vegetables that make them so effective in lowering blood pressure is their high potassium content.
Enabling JavaScript in your browser will allow you to experience all the features of our site. Dietician Heller here presents a diet plan that will help readers who suffer from hypertension, high cholesterol, and type 2 diabetes. Based on research by the National Institutes of Health, and endorsed by top-tier medical institutions like the Mayo Clinic and the American Heart Association, the DASH diet is a scientifically proven method to lose weight and become healthier. Lifestyle ChangesHealthy lifestyle changes are an important first step for lowering blood pressure. Many of these foods are rich in potassium, fiber, or both, possibly helping lower blood pressure. Some sodium (salt) is necessary for health, but the amount is vastly lower than that found in the average American diet. Dash, (which contain mixtures of potassium, sodium, and magnesium) are available, but they can be risky for people with kidney disease or those who take blood pressure medication that causes potassium retention. However, people who take medications that limit the kidney's ability to excrete potassium, such as ACE inhibitors, dogixin or potassium-sparing diuretics, should not take potassium supplements and should be aware of excess potassium in their diet. Weight loss, especially when accompanied by salt restriction, may allow patients with mild hypertension to safely reduce or go off medications.


Older people and those with uncontrolled hypertension or other serious medical conditions should check with their doctors before starting an exercise program. Even chronic, insufficient sleep may raise blood pressure in patients with hypertension, placing them at increased risk of heart disease and death.
A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. And both diet number 2 and number 3 lowered blood pressure in people without hypertension, which showed that this diet is a great preventative diet for high blood pressure. But all of the same things apply to you that I wrote here: reducing your salt (sodium), increasing fruits, veggetables, dairy products in your diet, exercise, weight loss, and medication if needed. With the DASH diet's straightforward approach to reduce sodium and improve overall cardiovascular health, participants have experienced benefits that include lower blood pressure, lower cholesterol levels and a reduced risk of diabetes.In The DASH Diet Health Plan, bestselling health and nutrition author John Chatham compiles the findings of the medical and scientific community into a comprehensive book that makes it easy to put the DASH diet into action.
Low-fat dairy products appear to be especially beneficial for lowering systolic blood pressure).
For people without risks for potassium excess, potassium-rich foods can help offset dietary salt intake. Studies indicate that they may have specific benefits for many medical conditions, including heart disease and hypertension. Studies have found that people who have sufficient dietary calcium have lower blood pressure than those who do not.
Stress hormone levels increase with sleeplessness, which can activate the sympathetic nervous system, a strong player in hypertension. Both diuretics and beta blockers have also been shown to slightly increase your blood sugar and screw up your cholesterol. Bottom line, once the root problem, which is causing this fluid retention in your legs is treated and improved, your long-term health will improve.
Enjoy the following benefits in this comprehensive guide:* 99 DASH-approved Recipes, ranging from hearty lunches to savory desserts, and all the snacks in between* 147 Dash-approved Foods, ranging from meats and seafood to sweets * The DASH Diet Guide includes tips for navigating your way through the grocery store and helps you start eating a healthy diet* 28-day DASH to Fitness workout plan provides step-by-step exercise routines to accelerate your weight loss and jumpstart your health regimen* 14-day Menu Planner to help you get started Lose weight, improve health and reduce your risk of heart disease with John Chatham's The DASH Diet Health Plan. It is a good idea for everyone to restrict their salt intake to less than 2,300 mg (about 1 teaspoon) a day. These foods include bananas, oranges, pears, prunes, cantaloupes, tomatoes, dried peas and beans, nuts, potatoes, and avocados.
Patients who have chronic insomnia or other severe sleep disturbances (particularly sleep apnea) may want to consult a sleep expert.
Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. Some people over age 50, or who have high blood pressure, may need to reduce sodium intake to less than 1,500 mg daily.
For people without risk factors for excess potassium levels, the recommended daily intake of potassium is 3,500 mg a day. Fatty acids are also available in supplements, but their long-term effects on blood pressure are unknown.
The effects of extra calcium on blood pressure, however, are mixed, with some even showing higher pressure.
Patients with hypertension who are habitually poor sleepers should consider long-acting blood pressure medications to help counteract the increase in blood pressure that occurs in the early morning hours.
So speak with your doctor and focus on improving your blood sugar control, your cholesterol, and lowering your blood pressure, which almost always starts with diet. This lowering of blood pressure may also help protect against heart failure and heart disease.
Any duplication or distribution of the information contained herein is strictly prohibited.
If blood pressure remains high, it can lead to congestive heart failure, kidney failure, hardening of the arteries, stroke, and other complications. You may not be able to detect that your blood pressure is high unless you check it on a regular basis.
Since you often don’t feel that anything is wrong, you might not keep it as well controlled as your physician would like.
If your blood pressure is 120 over 80, the 120 is the systolic pressure and 80 is the diastolic. Blood pressure is considered to be high (hypertension) if the systolic is higher than 140 or if the diastolic is more than 90. When blood pressure is high, it forces the heart to beat harder to move the blood and can cause premature hardening or other damage to the arteries. African Americans and older people are also at higher risk than other ethnic groups and younger people with the same blood pressure readings.


Research sponsored by the National Institutes of Health (NIH) has shown that this healthy diet can lower blood pressure as well as medication. Results are quick, with many people seeing lower blood pressure in only fourteen days with the DASH diet. Adding weight loss (when needed), exercise, and other healthy lifestyle choices further improve the blood pressure benefits. A diet that is rich in minerals, high in fiber, and low in saturated fat can help lower blood pressure. Many of the beneficial nutrients are found in fruits and vegetables, along with low-fat dairy foods—all of which are deficient in the typical American diet. Department of Health and Human Services) recommended having two to four fruits and three to five vegetables each day.
The DASH diet is now recommended in the 2010 Dietary Guidelines for Americans and MyPlate (the new USDA food guide).
Translated into standard measures by MyPlate, the recommended DASH consumption is two cups of fruit and two-and-a-half cups of vegetables. This may seem especially daunting when you realize that only about half of us have even one-half cup of fruit or fruit juice each day. And, frequent meals away from home make it even less likely that we will include enough fruits and vegetables in our meals. Is the DASH plan something that you can incorporate in real life, with many meals eaten in restaurants or fast food places, and with little time for exercise? This book will help you with creative ideas to boost the health quotient of your daily routine, even if you are always on the run.
The DASH Diet Action Plan will help you choose healthy foods and take other actions to aid in the management of your blood pressure and generally improve your health. We know that people who follow a diet low in saturated fat and rich in fruits, vegetables, legumes, and other plant protein foods have reduced risk of heart disease and cancer.
Exercise, smoking cessation, and no more than moderate consumption of alcohol can provide additional health benefits.
If we could find out what the key components were, it seems that it would be much easier to just pop a pill. However, scientific studies attempting to use supplements to control blood pressure have mostly failed. There is something in the mix of nutrients and other food components of the DASH diet that appears to be protective against many diseases. This will be covered later in this book, especially in the chapter discussing the effects of sodium and other minerals on blood pressure. At the heart of this book is a model menu plan that will show you how to put the DASH diet into effect.
It will give you concrete examples of how you can add more fruits and vegetables to your diet, even if many of your meals are eaten away from home or if you are a picky eater. The menu plan in this book is full of fabulous meals, and dashes the belief that everything that tastes great is bad for you. You will find ways to add many foods that you thought would not be allowed in a healthy diet. If a healthy eating plan doesn’t include your favorites, chances are you will not be able to follow it for very long.
DASH and More Weight loss is often a critical component of controlling blood pressure and reducing other health risks. The DASH Diet Action Plan makes it easy to lose weight, since many of the DASH diet foods are more filling than the empty calorie foods that many people over-consume. You will learn how to determine your healthy weight and how to adapt the DASH diet to meet your calorie needs.
A commitment to your health can be sustained with the easy-to-follow tips presented in this book. Eat Well, Feel Great, Be Healthy The DASH Diet Action Plan suggests a way of eating and living that you will want to continue.
It will give you more energy and help you avoid the negative feelings that come from overeating foods that are high in calories but aren’t so rich in nutrients. You will find ways to customize the plan for your own personal tastes, to make it something that you can really live with.



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