Understanding Blood Pressure

Blood pressure is the force your heart uses to pump blood through your vessels. Think of it like water flowing through a hose versus a rigid pipe - the narrower and stiffer the passage, the more pressure needed, and the more strain on the system.

Key Blood Pressure Numbers:

Normal: 120/80 mm Hg

Elevated: Above 120/80 mm Hg

Hypertension: Above 130/80 mm Hg

The DASH Difference

Daily DASH Recommendations (2000 calories):

• Whole grains: 6-8 servings
• Fruits: 4-5 servings
• Vegetables: 4-5 servings
• Low-fat dairy: 2-3 servings
• Lean proteins: max 6 oz
• Healthy fats: 2-3 servings
• Nuts/seeds/beans: 4-5 servings weekly
• Limited sweets and sodium

Key Benefits:

• Lower blood pressure
• Reduced heart disease risk
• Better kidney health
• Diabetes prevention
• Overall wellness

Lifestyle Strategies

Beyond Diet:

• Regular exercise (150 min/week)
• Stress management
• Adequate sleep
• No smoking
• Limited alcohol

Sodium Considerations:

• Reduce processed foods
• Read labels carefully
• Cook fresh meals
• Use herbs for flavor
• Consider salt alternatives

Success Tips:

• Start gradually
• Increase fiber slowly
• Stay hydrated
• Monitor progress
• Work with professionals

Ready to Learn More?

Join our next free webinar at the VIV Academy, where we make health easy and accessible for every woman. Our weekly events offer practical strategies for creating sustainable healthy habits that honor your lifestyle and cultural preferences. Visit the Events tab at viv-academy.com to register for our next session.

References:

[1] American Heart Association. (2016). Managing high blood pressure with a heart-healthy diet.

[2] Centers for Disease Control and Prevention. (2021). High Blood Pressure Symptoms and Causes.

[3] Centers for Disease Control and Prevention. (2021). High blood pressure: Facts about hypertension.

[4] Harvard Public Health. (n.d.). Diet review: DASH.

[5] National Heart, Lung, and Blood Institute. (n.d.). DASH Eating plan.

[6] Neal, B., et al. (2021). Effect of Salt Substitution on Cardiovascular Events and Death. The New England journal of medicine, 385(12), 1067-1077.

[7] U.S. News. (n.d.). Best diets 2021.

[8] U.S. News. (n.d.). DASH diet.