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Diet reduces risks of hypertension, heart disease
and stroke
By
Katie
Pratt
LEXINGTON, Ky. (Dec.19, 2007) – Kentuckians love sodium-laden
fried chicken, burgoo and barbecue, but too much sodium in a
person’s diet can lead to hypertension, which can lead to heart
disease and stroke. Janet Tietyen, University of Kentucky
associate extension professor in food and nutrition sciences,
said through the Dietary Approaches to Stop Hypertension (DASH)
Eating Plan, Kentuckians can introduce more nutritious foods
into their diet while enjoying their favorite dishes in
moderation.
Recent results from the Nurses’ Health Study found middle-aged
women, who participate in the diet, also have a lower risk for
heart disease and stroke. The DASH approach encourages eating
more fruits and vegetables, at least three daily dairy servings
and limiting fried or high-fat foods. The UK Cooperative
Extension Service uses this approach as the basis for many
programs.
In a recent study conducted by the Centers for Disease Control
and Prevention, Kentucky was the No. 2 state in the nation for
the highest number of its population with heart disease. Heart
disease is the No. 1 cause of death in the state. Since 2002, 29
percent of all deaths in Kentucky were related to heart disease.
Stroke is the No. 3 cause of death for Kentuckians. About 6
percent of all deaths since 2002 can be attributed to a stroke.
People can decrease their chances of having heart disease or a
stroke by controlling risk factors, which include hypertension
and high cholesterol. Other risk factors include diabetes,
tobacco use, physical inactivity, poor nutrition and being
overweight or obese.
DASH works to lower blood pressure by incorporating more fruits
and vegetables and low-fat dairy and lower quantities of sodium,
red meats, processed foods and sweetened beverages into a
person’s diet. Dieters can use DASH to reduce the amount of salt
in their meals, which can lead to lower blood pressure and a
decreased risk for heart disease and stroke.
Tietyen said DASH is a healthy alternative for people who are
trying to lower their blood pressure, but are having trouble
restricting their sodium intake. People often get frustrated
when they’re told they “can’t” have something.
“The diet doesn’t focus on sodium restriction, the way some
diets do,” Tietyen said. “It
focuses on what people can do, such as eating smaller portions
of meats, and eating more fruits, vegetables and low-fat dairy.”
The National Heart, Lung and Blood Institute recommends
gradually changing eating habits to fit those described in DASH.
Before starting the eating plan, people are encouraged to review
their eating habits and compare them to DASH dietary guidelines.
Those who do not eat a lot of fruits and vegetables can start by
adding an extra serving at each meal.
When accompanied with physical activity, this diet may also help
people lose weight. Tietyen said losing weight can also help
prevent heart problems.
More information about the diet and recipes are available
through your county’s family and consumer sciences extension
agent or online at
http://www.nhlbi.nih.gov/health/public
/heart/hbp/dash/new_dash.pdf.
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Contact: Janet Tietyen, 859-257-1812
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The UK College
of Agriculture, through its land-grant mission, reaches across
the commonwealth with teaching, research and extension
to enhance the lives of Kentuckians. |
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Kentucky Cooperative Extension Service |
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