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Post by 3boysnme on Aug 14, 2025 14:29:49 GMT
I have hypertension. My readings are usually in the hypertensive stage 2. I've cut out salt and caffeine. I've been trying to find recipes and/or foods that help but it's so dang hard! Every single ad on Facebook that has recipes/food to buy suggestions are only through payment and signing up for their plan.
Is anyone doing the DASH Diet plan that can give me pointers? I'm eating fruit and veggies, limiting my red meat. My numbers are still high.
I do have a cardiology appointment this week. But I'm just trying to be proactive with this. And don't have a clue. My fault for eating like crap all my life. I've been in the ER twice this month due to issues with having real high numbers. I used to be low carb/keto, but now just want to start feeling better again!
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Post by Linda on Aug 14, 2025 14:31:19 GMT
no advise on the diet but ask your cardiologist about a referral to a registered dietician (or check with your insurance company - mine offers phone consults via a nurse manager program for people with chronic health conditions)
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Post by 3boysnme on Aug 14, 2025 14:33:36 GMT
no advise on the diet but ask your cardiologist about a referral to a registered dietician (or check with your insurance company - mine offers phone consults via a nurse manager program for people with chronic health conditions) Thanks. I was planning on that. I was seeing a dietician last year through my health network, but I didn't find her to be useful. Maybe the cardiologist will have a better suggestion. |
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Post by revirdsuba99 on Aug 14, 2025 14:35:26 GMT
You may also do everything right and still have high BP. Do remember it takes time for changes to take affect.
Unfortunately it can be a genetic thing! A good diet is still best!
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Post by Linda on Aug 14, 2025 14:35:49 GMT
Good luck - I hope you get some good ideas
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Post by Merge on Aug 14, 2025 14:47:53 GMT
Your library may have copies of the DASH diet book. Also look into Forks Over Knives (another book they may have). Plant-based eating is shown to reduce hypertension and the risk of heart disease very well.
My best pointers would be to cut out most processed foods and focus on fresh, whole foods. And get regular exercise - even a walk around the block. A recent study showed that a 10-minute walk after each meal did more to reduce hypertension and blood sugar than one longer block of exercise.
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Post by 3boysnme on Aug 14, 2025 14:55:58 GMT
Thanks Merge ! I'll check out the library. I've been doing well with roasting veggies in the air fryer. I use extra virgin olive oil and Mrs Dash seasoning. But I am getting so bored with it. I want meat! LOL! I have arthritis in my knee and I can't walk for very long. But I'll give it a go. |
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Post by jeremysgirl on Aug 14, 2025 15:00:54 GMT
Your library may have copies of the DASH diet book. Also look into Forks Over Knives (another book they may have). Plant-based eating is shown to reduce hypertension and the risk of heart disease very well. My best pointers would be to cut out most processed foods and focus on fresh, whole foods. And get regular exercise - even a walk around the block. A recent study showed that a 10-minute walk after each meal did more to reduce hypertension and blood sugar than one longer block of exercise. This is good advice. Exercise is a big one for me. I have just added exercise into my healthy eating plan and I've also lost almost 40 pounds. Both seem to be impacting my blood pressure. I've already had a reduction in medicine and I see my doc in two weeks and I'm thinking we will be able to get me off of it totally. I also eat plant based, as does naby64 . We are always in the dinner thread sharing recipes and cookbook recommendations. Feel free to come on over and chat with us 3boysnme |
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Post by 3boysnme on Aug 14, 2025 15:44:09 GMT
Thanks jeremysgirl ! I peeked in at that thread and will look at past threads as well. My sister is the one who suggested I give vegetarian a go, at least for a couple of weeks, to see if that would help. So while I do love the roasted veggies, I am getting sick of them. Right now I'm having a vegetarian lasagna which is pretty good, but it's a frozen meal to make quick at work. I don't see any preservatives, aside from salt. The sodium content is low as long as I avoid sodium the rest of the day. And this weekend, I'll head to the library to see if they have those books. I need to see if they will accept a bunch of paperback fiction novels anyway. Trying to get rid of much of my crap as possible so my kids don't have to deal with it if I croak. Dark humor. |
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Post by grammadee on Aug 14, 2025 15:52:58 GMT
no advise on the diet but ask your cardiologist about a referral to a registered dietician (or check with your insurance company - mine offers phone consults via a nurse manager program for people with chronic health conditions) Thanks. I was planning on that. I was seeing a dietician last year through my health network, but I didn't find her to be useful. Maybe the cardiologist will have a better suggestion. Yes DO see a registered dietition. My dd, who is an RD, gets really frustrated with doctors/ specialists in heart or other conditions giving dietary advice they saw on line. Also be sure the dietition IS registered (which means 4 to 5 years university education), not someone trained two weeks to work in a health foods store. Important though, to find one who vibes with YOU.
I know my dh's bp spikes when he is anxious, so finding ways to relax and unwind may help. I know. Really hard to do when you ar eworried about your blood pressure... |
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Post by 3boysnme on Aug 14, 2025 16:03:36 GMT
Thank you grammadee ! The dietitian I was seeing is registered, but I went to a couple of appointments with her and came away more confused as ever. So I decided to try to find out things on my own. Which wasn't working out very well either. Unless I want to pay for a plan, there really is no good (that I could find anyway) information out there. My job is stressful, and I find myself worrying about things even when I'm on vacation. But I've been doing it for over 3 years now and it's only recently that I've been having problems. I am T2 diabetic as well, so that doesn't help. |
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Post by Merge on Aug 14, 2025 16:05:37 GMT
Thanks Merge ! I'll check out the library. I've been doing well with roasting veggies in the air fryer. I use extra virgin olive oil and Mrs Dash seasoning. But I am getting so bored with it. I want meat! LOL! I have arthritis in my knee and I can't walk for very long. But I'll give it a go. If you find you can’t do completely plant based, some is better than none. You can work on reducing your meat portion sizes over time and get to where it’s the smallest part of your meal but you still have that flavor. You can also learn to use different seasonings to make your veggie based meals more diverse and interesting. We did Forks Over Knives for a year and their recipes were varied and delicious. Just a lot of work to prepare every day. |
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naby64
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Post by naby64 on Aug 14, 2025 16:07:27 GMT
Merge and jeremysgirl gave some great ideas. I was on cholesterol meds and I have high BP. Both are somewhat hereditary. The BP was climbing higher though. I started walking and that seemed to help. While I am not ghastly overweight, I am obese on the BMI scale. I have been working on losing weight and that seems to have helped my numbers. And yes, like stated above, I am mostly plant based these days. I have cut red meat almost all the way. There are some days that I am traveling and hit up a favorite burger place and so I have a burger. But that is all. I have felt so much better eating this way. And I do not get bored or find the food odd, bland, blah blah blah. I look forward to dinner. Most nights. This will sound witch doctory but I was reading How Not to Die by Dr Michael Gregor. There is a section on High BP. He stated eating one brazil nut had shown to lower BP. I don't remember the hows/whys but I grabbed a bag from Trader Joes and eat one a week. I don't really know if they have helped yet as I don't track my BP and I don't get back to my GP until September. We will see at that point if it is helping. ![]()
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christinec68
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Post by christinec68 on Aug 14, 2025 16:08:42 GMT
Try searching for a DASH menu in ChatGPT. You might get some ideas there.
Good luck!
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Post by 3boysnme on Aug 14, 2025 16:44:21 GMT
Great idea christinec68 ! But I'm trying to limit my usage of AI. naby64 , I love brazil nuts, but having a hard time finding them. I'll look a little bit harder. I do love chicken and some fish, and eggs. I can do without having red meat in my diet, except for special occasions. But grilling up chicken breast a little at a time would be doable. Just to add that to my meal. I don't really consider the veggies blah. It's just getting old. I mix it up with different seasonings. I roast 3 or 4 different colors of peppers, but not the hot/spicy ones. Zucchini, sweet potato, green beans, and carrots. Very colorful and flavorful. But yeah, I need something else. I've also made quinoa and that helped. But again...I miss the meat. A few years ago I almost went full carnivore with my keto diet. I'm a meat eater. But I can definitely add small amounts in like twice a week or so to get me over that. Thank you everyone. I will get there. It was just getting to be a bit overwhelming for me. I really don't want to die or have a stroke this early in my life. Which is what the ER personnel were afraid of. I also hate the fogginess I get when my bp is high. My job depends on me being able to think clearly. |
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Post by worrywart on Aug 14, 2025 18:13:58 GMT
Are you on medication currently? That could help as you work to lower it naturally. I had a couple big scares with my pressure as well. Now I am trying to exercise every day and cut the sugar/salt.
Maybe a new dietician who is experienced with DASH and Type 2. I'd say chicken/fish/veggies as the main core. Lentils and beans are of course very healthy but at the same time full of carbs so I think it is about balance and trying to keep your blood sugar stable. If you are interested in more plant based eating I'm sure there are resources in merging that with type 2. I know that tofu is lower carb and can be delicious.
Agree with jeremysgirl that exercise is essential. Have you ever tried an elliptical? That may be easier on your knees.
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Post by jeremysgirl on Aug 14, 2025 18:27:44 GMT
Lentils and beans are of course very healthy but at the same time full of carbs so I think it is about balance and trying to keep your blood sugar stable. I just want to say that I'm dealing with Type 2 and lentils and beans do not raise my blood sugar. |
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Post by 3boysnme on Aug 14, 2025 19:19:36 GMT
Are you on medication currently? That could help as you work to lower it naturally. I had a couple big scares with my pressure as well. Now I am trying to exercise every day and cut the sugar/salt. Maybe a new dietician who is experienced with DASH and Type 2. I'd say chicken/fish/veggies as the main core. Lentils and beans are of course very healthy but at the same time full of carbs so I think it is about balance and trying to keep your blood sugar stable. If you are interested in more plant based eating I'm sure there are resources in merging that with type 2. I know that tofu is lower carb and can be delicious. Agree with jeremysgirl that exercise is essential. Have you ever tried an elliptical? That may be easier on your knees. I am on Losartan 50mg, and my primary just raised it to 100mg. I haven't picked up that rx yet though. I'm also taking Ozempic for diabetes and Pravastatin. I've tried tofu before and am not a fan. But maybe it was made differently. I've never cooked with lentils or beans, so I need to find recipes to do so. ![]() |
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milocat
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Post by milocat on Aug 14, 2025 19:28:08 GMT
How Not to Die by Dr Michael Gregor [/a]. There is a section on High BP. He stated eating one brazil nut had shown to lower BP. I don't remember the hows/whys but I grabbed a bag from Trader Joes and eat one a week. I don't really know if they have helped yet as I don't track my BP and I don't get back to my GP until September. We will see at that point if it is helping. ![]() [/quote] Make sure you don't eat too many brazil nuts. They are very high in selenium and easy to have way too much. Selenium can help thyroid also but again, not too much. |
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naby64
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Post by naby64 on Aug 14, 2025 19:36:22 GMT
Make sure you don't eat too many brazil nuts I did read that somewhere. It might have even been in that section of the book. In any case, I only eat one a week. Which just seems crazy to me. I do have low thyroid issues. I wonder if I bumped it up to 2 if it might help? |
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Post by voltagain on Aug 14, 2025 19:39:04 GMT
Thank you grammadee ! The dietitian I was seeing is registered, but I went to a couple of appointments with her and came away more confused as ever. So I decided to try to find out things on my own. Which wasn't working out very well either. Unless I want to pay for a plan, there really is no good (that I could find anyway) information out there. My job is stressful, and I find myself worrying about things even when I'm on vacation. But I've been doing it for over 3 years now and it's only recently that I've been having problems. I am T2 diabetic as well, so that doesn't help. Did you talk to the dietician about your confusion or just quit? They can't help you with it if you don't articulate the fact you are confused and what points you find confusing. A paid program certainly isn't going to clear things up either. They are just after the fee you $$$$$ and don't give true personal advice. You're going to get a lot of AI responses to questions and you won't even know it. Chronic stress hormones make changes to your neurological system. So yes, years ago you handled it better but like tires that have a lot of milage on them your body has the equivalent of reduced tread to deal with the road stress. The impact of stress hormones is cumulative over circumstances (job is one stressor, family is another as kids grow up and change) and is cumulative over time. Your are going to find that sometimes what is the right thing to do to manage your diabetes is not the ideal thing to do for something else going on with your health. You will have to find the pivot point that balances multiple health needs. That likely means none of them will be addressed optimally. |
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Post by Linda on Aug 14, 2025 19:47:07 GMT
Lentils and beans are of course very healthy but at the same time full of carbs so I think it is about balance and trying to keep your blood sugar stable. I just want to say that I'm dealing with Type 2 and lentils and beans do not raise my blood sugar. same - the high fibre helps balance the carbs |
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Post by Linda on Aug 14, 2025 19:50:26 GMT
I've tried tofu before and am not a fan. But maybe it was made differently. tofu comes in types and I find that it picks up the flavours of the dish very easily. I like extra-firm in something like stirfry or sauteing but silken is best for smoothies or soups - either way I like a well-seasoned dish |
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Post by voltagain on Aug 14, 2025 19:52:52 GMT
Lentils and beans are of course very healthy but at the same time full of carbs so I think it is about balance and trying to keep your blood sugar stable. I just want to say that I'm dealing with Type 2 and lentils and beans do not raise my blood sugar. I LOVE beans but a serving of beans will raise my blood sugar higher and faster than a chocolate bar of equal carb load! I find it super frustrating at times. 3boysnme you might want to consider getting a continuous glucose monitor or 2 just to see how various foods impact YOU personally. You can get them online without a prescription if you just want to check to see what is going on. The non prescription version is missing some of the features the prescription one has but it can be a very enlightening look into how different foods and even periods of fasting (like 8 hours of sleep) can do to your sugar levels. I use a G7 and their non prescription version is called Stelo If you buy one you can download a free ap from Dexcom to see how your levels change throughout the day, how different foods and exercise impacts you. I know other companies offer similar products. That is just the one I'm familiar with. |
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Post by jeremysgirl on Aug 14, 2025 20:08:23 GMT
I just want to say that I'm dealing with Type 2 and lentils and beans do not raise my blood sugar. I LOVE beans but a serving of beans will raise my blood sugar higher and faster than a chocolate bar of equal carb load! I find it super frustrating at times. 3boysnme you might want to consider getting a continuous glucose monitor or 2 just to see how various foods impact YOU personally. You can get them online without a prescription if you just want to check to see what is going on. The non prescription version is missing some of the features the prescription one has but it can be a very enlightening look into how different foods and even periods of fasting (like 8 hours of sleep) can do to your sugar levels. I use a G7 and their non prescription version is called Stelo If you buy one you can download a free ap from Dexcom to see how your levels change throughout the day, how different foods and exercise impacts you. I know other companies offer similar products. That is just the one I'm familiar with. I would find it frustrating too. I eat a plant based diet so beans and lentils are pretty much staples. |
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naby64
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Post by naby64 on Aug 14, 2025 20:42:22 GMT
I've tried tofu before and am not a fan. But maybe it was made differently I have watched so many videos on YT and TT. Many creators have said they hear from people "I don't like tofu" and they always say then you didn't have it cooked the correct way. I will agree with this. Tofu on it's own tastes like nothing. It really soaks up whatever seasonings you put on it. I have made it so many ways. Also as said above, it comes in many different forms. I use extra firm or super firm for most everything I do. I have used silken in a sauce. I made a lot of stir frys or bowls and have found by adding soy sauce, onion powder, garlic powder and the like before cooking just kicks it up some. I have pressed it and then torn it into chunks, added corn starch and threw it into the air fryer. It comes out as crispy as chicken. Then I just pour over whatever sauce I made and plop in on rice. Maybe some baby broccoli or something green on the side and I am good to go. If you have Tiktok, there are so many really good creators out there. Go to Youtube and look up vegetarian creators. Here is one that I watch on TT on the time. I have NEVER made anything of his I didn't like. Andrew Bernard. He also has a website. Nashville Hot ChickenSpicy Maple Tofu bowl This is a 9/10 How to make tofu taste good I've made several of her recipes and they are good. I have shredded tofu to make tacos or burritos. And I also do not have a tofu press. Wrap it in a towel and place a heavy cookbook on it for 15 minutes. Sarah's Vegan Kitchen is also a good place to go for some tofu ideas. Any questions, ask away! ![]() |
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Post by 3boysnme on Aug 14, 2025 21:17:14 GMT
Thank you grammadee ! The dietitian I was seeing is registered, but I went to a couple of appointments with her and came away more confused as ever. So I decided to try to find out things on my own. Which wasn't working out very well either. Unless I want to pay for a plan, there really is no good (that I could find anyway) information out there. My job is stressful, and I find myself worrying about things even when I'm on vacation. But I've been doing it for over 3 years now and it's only recently that I've been having problems. I am T2 diabetic as well, so that doesn't help. Did you talk to the dietician about your confusion or just quit? They can't help you with it if you don't articulate the fact you are confused and what points you find confusing. A paid program certainly isn't going to clear things up either. They are just after the fee you $$$$$ and don't give true personal advice. You're going to get a lot of AI responses to questions and you won't even know it. Chronic stress hormones make changes to your neurological system. So yes, years ago you handled it better but like tires that have a lot of milage on them your body has the equivalent of reduced tread to deal with the road stress. The impact of stress hormones is cumulative over circumstances (job is one stressor, family is another as kids grow up and change) and is cumulative over time. Your are going to find that sometimes what is the right thing to do to manage your diabetes is not the ideal thing to do for something else going on with your health. You will have to find the pivot point that balances multiple health needs. That likely means none of them will be addressed optimally. I did quit. I was asking her questions and she wasn't listening to me. She had a preconceived notion of what she thought I needed and wouldn't listen to me when I told her that the foods she was suggesting actually didn't sit well with me. In addition to everything else I have going on, I also have GERD. I do agree with you regarding paid plans and that's why I haven't gone that route. If I knew of one that really works, I would gladly pay. Great analogy about our bodies being like tires. LOL! After I go through with my appointment tomorrow with the cardiologist, I'll make more decisions. They may know of a dietician that is better than the one I went to, and give me a referral. |
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Post by 3boysnme on Aug 14, 2025 21:19:31 GMT
I've tried tofu before and am not a fan. But maybe it was made differently I have watched so many videos on YT and TT. Many creators have said they hear from people "I don't like tofu" and they always say then you didn't have it cooked the correct way. I will agree with this. Tofu on it's own tastes like nothing. It really soaks up whatever seasonings you put on it. I have made it so many ways. Also as said above, it comes in many different forms. I use extra firm or super firm for most everything I do. I have used silken in a sauce. I made a lot of stir frys or bowls and have found by adding soy sauce, onion powder, garlic powder and the like before cooking just kicks it up some. I have pressed it and then torn it into chunks, added corn starch and threw it into the air fryer. It comes out as crispy as chicken. Then I just pour over whatever sauce I made and plop in on rice. Maybe some baby broccoli or something green on the side and I am good to go. If you have Tiktok, there are so many really good creators out there. Go to Youtube and look up vegetarian creators. Here is one that I watch on TT on the time. I have NEVER made anything of his I didn't like. Andrew Bernard. He also has a website. Nashville Hot ChickenSpicy Maple Tofu bowl This is a 9/10 How to make tofu taste good I've made several of her recipes and they are good. I have shredded tofu to make tacos or burritos. And I also do not have a tofu press. Wrap it in a towel and place a heavy cookbook on it for 15 minutes. Sarah's Vegan Kitchen is also a good place to go for some tofu ideas. Any questions, ask away! ![]() I will give those links a look at. I will try it again. My sister made it for me, and she and I definitely differ in tastebuds. She liked it, I did not. Of course that was a while ago. My taste buds have changed. ![]() |
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Post by caspad on Aug 15, 2025 0:51:39 GMT
I've been doing well with roasting veggies in the air fryer. I use extra virgin olive oil and Mrs Dash seasoning. But I am getting so bored with it. McCormick Sunshine by Tabitha Brown is a great salt-free spice blend for roasted veggies or chickpeas or raw fruit like mango and pineapple. I really love it on Trader Joe's turkey burgers.
What about turning your roasted veggies into a grain bowl or a salad or a fritata/omelet and mixing and matching some toppings to add something creamy, something crunchy, something unexpected.
Also a little lemon or lime juice or a sprinkle of fresh herbs can also give dishes some zip and change it up. |
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Post by calgaryscrapper on Aug 15, 2025 2:09:08 GMT
3boynme, pretty sure I was on Pravastatin once and had some of the side effects that did not agree with me. Perhaps ask your Doctor to review your medication.
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