Termed “the silent killer”, hypertension affects one out of every three adults in the United States. Hypertension, or high blood pressure, puts stress on the body by forcing the heart to work harder at pumping blood. This increases the risk of developing other serious health problems, including heart attack, stroke, and kidney disease.

               

Although medications for hypertension exist, it is entirely possible to manage your blood pressure by changing habits and lifestyle. One eating plan known as the DASH diet was created specifically for this purpose. DASH, or “Dietary Approaches to Stop Hypertension,” has multiple areas of focus all designed to lower blood pressure, including:

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• Increasing fresh fruit and vegetable intake

• Transitioning to fat-free or low-fat dairy options

• Including a variety of beans, grains, nuts, seeds, and vegetable oils in your diet

• Cutting back on red meats and eating more fish, lean meats, and poultry

• Decreasing sodium intake and increasing potassium intake

• Limiting alcohol consumption

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So why are these diet changes so successful in lowering blood pressure? Let’s review the science and what is happening in your body when you make these changes.

              

Sodium and potassium are minerals that work together and indirectly affect blood pressure. When sodium levels in the blood rise, your kidneys retain more water causing your blood pressure to increase. Potassium balances the effects of sodium and effectively lowers your blood pressure. The DASH diet focuses on reducing sodium intake and increasing potassium intake. This can be achieved by including more bananas, broccoli, fish, orange juice, spinach, and sweet potatoes in your diet. These foods are rich sources of potassium. For an observable decrease in blood pressure, limit sodium intake to 1500mg per day. Here are some tips that may help you reduce your sodium intake.

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• Remove the saltshaker from your table

• Choose freshly prepared meats over cold-cuts and cured meats (ex. bacon and ham)

• Avoid canned foods, or choose low-sodium options

• Flavor food with herbs and spices

• Pick fruits and vegetables over chips and fries

• Become aware of salty ingredients in popular menu items (ex. Bacon, cheese, olives, and pickles)

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Following the DASH diet will increase your intake of other minerals such as calcium and magnesium. Cutting back on red meats and transitioning to low-fat dairy options will decrease your intake of cholesterol and saturated fats. These actions will lower your blood pressure and are supportive of a heart-healthy diet. Limiting alcohol consumption is important because alcohol may raise your blood pressure.

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Overall, the DASH diet has the potential to lower your blood pressure by 8-14 mmHg. Following the DASH diet will help you to make positive, heart-healthy, lifestyle changes and manage your hypertension.

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Please enjoy the recipe for spicy shrimp lettuce wraps provided below! This tasty, nutritious meal incorporates foods encouraged in the DASH eating plan and contains only 377mg of sodium per serving. The canola oil and fresh avocado in this recipe are rich in monounsaturated fats, which lower LDL cholesterol and decrease risk of heart disease. Balance the spice from these shrimp tacos by pairing with a serving of sweet potatoes and a fresh spinach salad. Store any leftover taco filling in the refrigerator for up to three days.

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Spicy Shrimp Lettuce Wraps

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Ingredients:

• 6oz Raw Peeled & Deveined Tail-Off Shrimp

• 1 tbsp. Canola Oil

• Black Pepper

• Cayenne Pepper

• 4 Leaves Fresh Butter Lettuce (Bibb Lettuce)

• ½ Cup Cubed Avocado

• ¼ Cup Purple Onion

• ¼ Cup Diced Tomatoes

• 4 tsps. Huy Fong Hot Chili Sriracha Sauce

• 1 Fresh Lime

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Directions:

1. Season shrimp to taste with black pepper and cayenne pepper. Heat oil in skillet over medium heat and sauté raw shrimp for 2-3 minutes on each side. Set aside.

2. Assemble wraps. Layer prepared shrimp, cubed avocado, purple onion, and diced tomatoes into each individual lettuce leaf. Top each with hot chili sriracha sauce and freshly squeezed lime juice. Serve immediately.

 

Nutrition Information:

Makes 2 Servings. Per Serving:

185.5 kcals; 11.8g Carbohydrate; 20g Protein; 6.7g Fat; 4.6g Fiber; 377mg Sodium
 

To achieve perfectly cooked shrimp, heat until slightly pink and look like a “C” in shape. Undercooked shrimp form “U” shapes, while overcooked shrimp form “O” shapes.

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References

1. Roberts S. Hypertension. Lecture presented at: Texas State University; February 12, 2020; San Marcos, TX.

2. High blood pressure symptoms and causes. Cdc.gov. https://www.cdc.gov/bloodpressure/about.htm. Published May 19, 2020. Accessed June 5, 2020.

3. Wolfram T. DASH diet reducing hypertension through diet and lifestyle. EatRight.org. https://www.eatright.org/health/wellness/heart-and-cardiovascular-health/dash-diet-reducing-hypertension-through-diet-and-lifestyle. Published May 15, 2018. Accessed June 5, 2020.

4. Dugdale D. DASH diet to lower high blood pressure. MedlinePlus.gov. https://medlineplus.gov/ency/patientinstructions/000770.htm. Published October 13, 2018. Accessed June 5, 2020.

5. DASH eating plan. Nhlbi.nih.gov. https://www.nhlbi.nih.gov/health-topics/dash-eating-plan. Accessed June 5, 2020.

6. Olga O. How to cook shrimp on the stove. Whatsinthepan.com. https://whatsinthepan.com/how-to-cook-shrimp/. Published February 2, 2019. Accessed June 5, 2020.