It might not be an overstatement to say that Americans are ruining their health trying to lose weight. There are probably as many eating plans (diets) concocted in the latter part of the twentieth century as there are fish in the sea. Hollywood celebrities, physicians, athletes, talk-show hosts, and all manner of well-known personalities have taken a swipe at revealing their “absolutely guaranteed” program for weight loss success.

Dropping pounds in and of itself is a meaningless goal. Getting a body trimmed down as a protection against disease and premature death is a worthy objective.

What Hypertension Is

Heart disease continues to be the number-one killer of both men and women in the United States. High blood pressure, also known as hypertension, is a major contributing factor to coronary disease as well as incidents of stroke and kidney disease.

Blood pressure is the force of blood pulsing against artery walls. If it remains elevated over time it is called high blood pressure. This is dangerous because arteries can be damaged when the heart is working overtime. Often there are no warning signs or symptoms of hypertension, and once it arrives it can last a lifetime.

Ninety percent of people with normal blood pressure at age 55 are at risk for developing hypertension in their lifetime.

Managing Hypertension

Suffering from high blood pressure is not an automatic death sentence. It can be managed by following these steps:

• Rigorously maintain a healthy weight.

• Stay physically active.

• Follow a healthy food plan with foods lower in sodium and salt.

• Drink in moderation.

• Take high blood pressure medication if it has been prescribed to you.

The U.S. Department of Health and Human Services National Institutes of Health, National Heart Lung and Blood Institute (NHLBI) conducted two studies to understand the role diet plays in hypertension. One study showed that blood pressure can be lowered when a specific eating plan — called the Dietary Approaches to Stop Hypertension (DASH)—is followed. The other showed the advantages of reducing how much sodium is consumed.

The outcome of the research proved that the best results for lowering blood pressure result when the DASH eating plan is paired with reduced sodium intake.

DASH Details

The DASH eating plan advocates food choices that are low in saturated fat, cholesterol, and total fat. Fruits, vegetables, low-fat dairy foods, whole-grain products, nuts, poultry, and fish are strongly promoted. Red meats and sweets, including beverages containing sugars, are all discouraged. One very exciting discovery in the research was the speed at which high blood pressure dropped using the eating plan — as soon as two weeks from starting it.

Adopting the DASH, or any life-prolonging eating plan, requires a commitment to living it, not dabbling in it. You will have the best likelihood of success if you make the changeover gradually. Try these strategies:

• Cut back meat portions, if they are presently large, by a third or half.

• Use more vegetables, pasta, and beans, and cut back meat in one-dish meals like stir-fry or casseroles.

• Have a couple of vegetarian meals each week.

• Add a serving of vegetables to lunch and dinner.

• Make substitutions to get to three fat-free or low-fat dairy servings a day — e.g., drink skim milk instead of soda or wine with your meal.

• Eat fruit for a snack or add it to a meal if you don't already eat it routinely.

The DASH eating plan was not designed as a weight-loss program, but eating whole foods that are naturally low in fats, in smaller portions, probably will result in gradual weight loss. More importantly, it will help keep your blood pressure under control so you can enjoy all that life has to offer for a very long time.