Pick Your Way to Stroke Prevention
Whether you currently have high blood pressure or not, it may very well develop if you don’t take the steps now to reduce your risk. Here are two changes you can make immediately to affect how your eating behaviors impact your risk:
- Reduce your sodium intake. Have you heard that before? Most people have. Choosing foods with minimal added sodium from salt and preservatives, cooking without salt and keeping the salt shaker out of sight are great practices for reducing sodium’s impact on high blood pressure.
But, reducing one’s sodium intake is only one dietary tool for treating hypertension. Increasing the amount of potassium in your diet can be an unsung hero. Since potassium helps counteract the effect of sodium on your blood vessels, eating a meal plan rich in potassium-containing foods is just as important as eating less sodium. - Add more potassium to your weekly meal plan. This is a cinch with fruits and vegetables! Include choices like potatoes, canned white beans, cooked tomatoes (i.e.: sauce, puree and paste), edamame (soy beans), lima beans, bananas, cooked spinach, peaches and orange juice— all a perfect match for building a balanced diet rich in vegetables, fruits and legumes.
Please Note: Before increasing your potassium intake, individuals with decreased kidney function, on certain medications (i.e.: NSAIDs, ACE inhibitors, heparin, cyclosporine, beta-blockers and the antibiotic trimethoprim) and the elderly should consult their physician before making any drastic changes to the amount of potassium consumed on a daily basis.
The DASH Plan
Below is an example of what a 2,000 calorie DASH plan looks like. Selecting foods according to these recommendations could contribute 4,700 milligrams (mg) of potassium and only 2,300 mg of sodium to your daily meal plan. Take a peek and try it out!
| Food | Serving Size | Frequency |
| Fruits | 4-5 servings: 1 serving = • 4 ounces 100% fruit juice • 1 medium fruit • ¼ cup dried • ½ cup fresh, frozen or canned |
Daily |
| Vegetables | 4-5 servings: 1 serving = • 4 oz 100% vegetable juice • 1 cup raw leafy vegetables • ½ cup chopped or cooked |
Daily |
| Grains | 7-8 ounce-equivalents: 1 ounce-equivalent = • 1 oz (28 grams) slice of bread • 1 oz dry cereal • ½ cup cooked rice, pasta or cereal |
Daily |
| Meats | <6 ounces of meat, poultry or fish: 1 ounce-equivalent = • 1 oz cooked lean meat, poultry or fish • 1 whole egg (2 egg whites) |
Daily |
| Nuts & Beans | 4-5 servings: 1 serving = • 1 ½ oz nuts • ½ oz seeds • ½ cup cooked beans |
Weekly |
| Dairy | 2-3 cups: 1-cup serving = • 1 cup low-fat/fat-free milk or yogurt • 1 ½ oz low-fat/fat-free natural cheese • 2 oz low-fat/fat-free processed cheese |
Daily |
| Oils | 2-3 teaspoons (8-12 grams): 1 teaspoon-equivalent = • 1 teaspoon soft margarine • 1 teaspoon vegetable oil • 1 tablespoon low-fat mayonnaise • 2 tablespoons light salad dressing |
Daily |
| Added Sugars | ~2 teaspoons or 5 tablespoons | Daily or weekly |
*Source: dashdiet.org
