Patients complain about taking medications for high blood pressure, and there are some who simply stop taking them.  Most have no idea that improving diet and exercise can lower blood pressure without medications.

In the DASH (Dietary Approaches to Stop Hypertension) study 18 years ago, 8-9 servings of fruits and vegetables daily (DASH diet)  was more effective than a low sodium diet for reducing systemic arterial hypertension or blood pressure.  The combination of the  DASH and low sodium diets were only slightly better than the DASH diet alone.

Just before I start someone on blood pressure medications, many patients ask or insist on another intervention to prevent the need for blood pressure medications.  The DASH diet can reduce blood pressure without medications., and I will wait 1-2 months before starting medications.

In the past, I told patients to eat 8-9 servings of fruits and vegetables daily without more advice.  Many feel it is an unreasonable goal, but it is easier to achieve when clean fuel is a focal point.  Let me give you an example of a clean fuel day.

Breakfast:  Overnight oatmeal with strawberries

Snack: banana or apple

Lunch: Salad (two vegetable servings), two baked sweet potatoes, Cantaloupe

Snack: grapes

Dinner:  Butternut squash soup,  salad (2 vegetable servings),  roasted broccoli, jasmine rice pilaf

It is fine to throw a small serving of meat in there somewhere, but it is easier when left out.  I do this regularly, but it does require a change in perspective.  Clean fuel is in every meal.  I also snack on fruit.  I will have more dietary suggestions in the future.