As both conditions don’t have a lot of outward symptoms, Esplin said it is good to see a doctor at least once a year just for a check-up even if you do not feel sick.
“To prevent high blood pressure or keep your blood pressure under control, you can turn to the Dietary Approaches to Stop Hypertension or DASH diet because it is really effective,” Esplin said.
She said one big part of the DASH diet is the focus on fruits and vegetables.
“DASH eating means eating 1-3 vegetable and 1-3 fruit servings at every meal,” she said, adding that the DASH diet is also low in salt and salty foods, such as canned luncheon meats, instant soba, MSG and regular soy sauce.
“The DASH diet helps with preventing diabetes,” she said.
If you already have diabetes, you should test your blood sugar regularly.
“You can keep your blood sugars under control with diet, exercise, and medication. Foods high in starch, like rice and noodles, as well as foods high in sugar affect your blood sugar,” Esplin said.
Some home health agencies on Saipan have diabetes educators who can guide patients to small changes that can make a big difference and can offer more help with what to eat to control your blood sugar.
More about DASH
DASH diet is a delicious and realistic eating plan that encourages individuals to explore a wider variety of whole foods every day.
Included in the DASH diet according to the http://www.dashdietoregon.org/ website are dairy foods and milk that are free or low in fat, a variety of colorful fruits and vegetables, whole grains, fish, poultry and lean meat, and nuts, seeds, and legumes such as dried beans and peas.
Recommended by the 2010 Dietary Guidelines for Americans, Esplin said the DASH diet, which is flexible and adaptable to your favorite tastes, lifestyle and foods, replaced the food pyramid which was a little bit confusing for other people.
The DASH eating plan has been proven to lower blood pressure in just 14 days, according to responses from people whose blood pressure was only moderately high.
Studies sponsored by the National Institutes of Health showed that the DASH diet, aside from being a low salt plan, helps lower cholesterol and can reduce insulin resistance with weight loss and exercise.
The DASH diet which is designed for the whole family, is also endorsed by the National Heart, Lung, and Blood Institute, the American Heart Association, U.S. guidelines for treatment of high blood pressure, and the DASH diet formed the basis for the USDA MyPyramid.
Following a DASH eating plan every day brings more benefits. With it, you will not only get to enjoy many foods that you already eat, but it introduces new additions to your plate. If you are on a special diet need, DASH is adaptable and flexible. Food items under the DASH diet are also easily fold at regular shopping markets, and no complicated meals or menu preparations are needed.
Track your daily DASH diet by checking out www.dashdietoregon.org/make/choose-a-plan.
