In the United States, high blood pressure is a big problem. Almost 74 million people -- one of every three adults -- have it, and it occurs significantly more often in African- Americans.
Having high blood pressure increases the risk for heart attacks, strokes and various types of dementia, including Alzheimer's disease.
While chronic conditions such as atherosclerosis, diabetes and obesity increase a person's risk for high blood pressure, many times the cause is unknown. There does seem to be a hereditary factor to high blood pressure. If others in your family have it, you have a greater likelihood of developing it.
But the news is not all bad. You can help prevent high blood pressure or keep it under control if you already have it. Moderate, consistent exercise helps. Not smoking helps. Losing a little weight, if you need to, helps, too.
And last, but certainly not least, making some dietary changes can make a big difference.
A very effective diet is called the DASH (Dietary Approaches to Stop Hypertension) diet. Following the DASH plan does not call for any fancy prepackaged foods or expensive supplements. But it does recommend 8 to 10 servings of fruits and vegetables every day, along with plenty of whole grains, only small amounts of lean meat or fish, three servings of low-fat dairy foods, and an increased consumption of legumes. Sodium is also decreased, although not to extreme levels.
Getting all those fruits and vegetables is one of the more difficult aspects of the diet. Most of us must make a concerted effort to get 8 to 10 servings a day. But if we can make these changes, the payoff is worth it. In addition to lowering high blood pressure, the DASH diet also seems to lower the risk of kidney stones. In a study published this year in the Journal of the American Society of Nephrology, adults who ate a more DASH-like diet showed a 40-45 percent lower risk of developing this painful condition. Another study, presented at this year's International Conference on Alzheimer's Disease, found that people who followed the DASH diet principles had significantly less incidence of Alzheimer's disease and dementia. The researchers who conducted this study noted that this evidence is only correlational and not yet proved, and that there may be other lifestyle factors involved with this population group that helped lower incidence of dementia. However, there is no evidence that following the tenets of this diet will harm anyone, so why not at least give it a try? Today's recipe fits right in with the DASH plan. With very little fat and lots of flavor, this tasty version of slaw is an easy way to boost your vegetable intake and perhaps your health as well.
Since it keeps well for a few days, you can make a batch for dinner and have some leftovers to take for lunch the next day. Or make this to take along to your next tailgating event. You'll be helping others get their veggies in, too. Cabbage Slaw with Latin Flavors 1 tbsp. sugar cup apple cider vinegar juice of 2 limes tsp. kosher salt tsp. chili powder cup canola oil 4 cups shredded green cabbage (about large head) cup thinly sliced red bell pepper cup thinly sliced green bell pepper 6-8 green onions, sliced cup fresh cilantro, coarsely chopped Whisk sugar, vinegar, lime juice, salt, chili powder and oil in large bowl. Add remaining ingredients and toss to combine. Taste and adjust seasonings. Can be prepared two days ahead or eaten right away. Keep refrigerated. Makes 6 servings. Per serving: 110 calories, 9 gm fat, .5 gm saturated fat, 0 mg cholesterol, 8 gm carbohydrates, 2 gm fiber, 1 gm protein, 65 mg sodium. Source: Adapted from dashdietoregon.org.
