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4 BOCNEWS.comOCTOBER 2015 But unto you that fear my name shall the Sun of righteousness arise with healing in His wings... Malachi 42 It will come as no surprise that we can believe the concept that what we put in our mouths as food and drink can have a profound impact on our health. If we eat too much and make the wrong choices we can experience excessive weight gain producing obe- sity which is related to a host of medical problems. Diet has a role to play in numerous health conditions such as hypertension heart disease cancer stroke diabetes kidney disease liver disease and many others. Our diet can be linked to premature death and disability. It can be linked to the many chronic diseases that plague us in these days and times in which we live. I would like to focus your attention on one health problem in particular and its relationship to diet because it is something that we do not talk enough about. The problem I would like to talk about now is high blood pressure or hypertension. About 1 in 3 people in our country almost 70 mil- lion have elevated blood pressure in recent years defined as blood pressure greater than 14090. this is changing and in the future we will need to have a lower reading-but more about that later. More than 12 of people with hypertension do not have their blood pressure under control. 5.7 million people are not taking medication even though they know they have high blood pressure. About 14 million people have hypertension but do not know it. Frequently many believe that the only way they can control their blood pressure is by taking medica- tion. There is no doubt that medication has a critical role to play. However lifestyle also is important in controlling our blood pressure. When we say lifestyle we are talking about the following weight control managing stress quitting smoking exercising avoid drinking excessive amounts of alcohol and avoid eating excessive amounts of salt. These life style measures all done together can lower blood pressure as much as taking some medication although medi- cation may still be needed. Many seem to overlook the fact that in order to control blood pressure and keep it under control some habits just have to change. One major concern is chang- ing diet. At times blood pres- sure may seem hard to control and a change in diet may make a critical difference in blood pressure control. So lets look more closely at diet. Consider a special diet called the DASH diet. The letters stand for Dietary Approaches to Stop Hypertension. This is consid- ered a top diet to consume for those with hypertension. Since high blood pressure is associat- ed so closely with heart disease stroke and kidney disease this diet may indeed be lifesaving. It just might be the difference between having blood pressure control and having it out of control with the risk of having a devastating illness. The DASH diet encourages you to cut down on the salt sodium in your diet and to consume a variety of foods rich in nutrients that help to lower blood pressure such as potassium calcium and magnesium. The DASH diet includes lots of whole grains bread cereal brown rice and pasta fruits vegetables low fat dairy products some fish poultry and beans. One can eat red meat sweets and fats in small amounts. Focus on whole grains stay away from light or white bread and use whole grain bread and use 6-8 servings of whole grains daily. Eat 4 to 5 servings of vegetables daily and 4 to 5 servings of fruit. Use 2 to 3 servings of low fat or fat free dairy products. Eat 6 or fewer serv- ings of lean meat poultry or fish. Try to avoid fried meat products and trim away fat. Avoid use of things like lard solid shortening palm and coconut oil. Avoid trans fat the label may say hydrogenated or partially hydrogenated to describe the contained fats. Use 4-5 serv- ings of nuts seeds and beans daily. The DASH diet regimen advises limiting alcohol intake to 2 drinks or less daily for men and 1 or less for women. Limit salt use to about 1500 mg of sodium daily and this means you may have to spend time reading labels for sodium content as well as other things mentioned. It may be that you can have some weight loss with the DASH diet although strict- ly speaking it is not a diet just for weight loss. However cutting down on sweats and fats can make a difference. Remember besides a prudent diet blood pressure control will also include exercise such as walking 3 minutes daily. The DASH diet is something you should discuss with your medical provider. You may be asked to also speak with a dietitian to give you more explicit infor- mation as in this brief article we can only give an introduction to the DASH diet. It is important to note that this is not a fad diet. It is a diet to help stem the tide and suffering from heart disease stroke and kidney disease which plagues our nation and indeed the world. Just remember that blood pressure con- trol means more than just taking pills. Habits and personal choices also matter. As far as blood pressure is concerned it is also important to measure your blood pressure at home with the many machines that can be purchased in a pharmacy without a prescription. Also please see your doctor at agreed upon intervals of time. In addi- tion please do not assume because you feel well you do not have hypertension. You can have even severe hypertension with no symptoms. So treasure and protect your health. May God bless you and help you to live longer and better. A Lifesaving Diet Dr. Conner By Byron E. Conner M.D. HEALTH It is important to note that this is not a fad diet. It is a diet to help stem the tide and suffering from heart disease stroke and kidney disease which plagues our nation and indeed the world. 1. JOHN P. KEE - LEVEL NEXT 2. FLAME - FOWARD 3. GERALD TAMMIE HADDON - US 4. DANETRA MOORE - LIGHT IN THE DARK 5. TIFF JOY - TIFF JOY 6. JONATHAN MCREYNOLDS - LIFE MUSIC STAGE TWO 7. TASHA COBB - ONE PLACE LIVE 8. KIM BURRELL - A DIFFERENT PLACE 9. DARRELL LUSTER - WE NEED A REVIVAL 10 ANTHONY BROWN - EVERYDAY JESUS