Читать книгу DASH Diet For Dummies - Sarah Samaan - Страница 21

DASH doesn’t put caffeine off-limits, and for many people, a cup or two of tea or coffee is a great way to take a break and recharge. It turns out that these plant-based drinks actually offer a boost of healthy antioxidants along with the caffeine, but don’t go overboard. (Caffeinated sodas and energy drinks may give you a similar jolt, but they don’t have the same health benefits.) Doctors used to shake their fingers at people with a coffee habit, but the research on coffee and tea strongly suggests that they have health benefits when consumed in moderation — generally considered 3 cups or fewer per day.

Although coffee can cause a temporary bump in blood pressure, it doesn’t appear to cause hypertension. Of course, some people can’t take a sip of tea or coffee without experiencing heart flutters or heartburn, and if that’s you we’re talking about, then it’s best to avoid a cup of brew or switch to decaf.

Whether or not to drink alcohol is a personal decision. Any form of alcohol enjoyed in moderation appears to offer health benefits for the heart and brain, although red wine is especially beneficial. “Moderation” means one drink for women and one to two for men. More than that and you’re more likely to develop high blood pressure, especially if you binge drink. Additional downsides of overindulging in alcohol include alcoholism, a higher risk of cancer, poor decisions made under the influence (perhaps including extra calories from junk food), and of course weight gain from the extra calories.

We’d be remiss if we didn’t touch on smoking. If you don’t already know that smoking is bad for your health, we have to assume that you’ve been in hibernation for the past 50 years. Not only does it raise your risk for numerous particularly nasty forms of cancer, but it also drastically raises your chances of developing heart attacks, aneurysms, blocked leg arteries, and strokes. It may not affect your blood pressure much, but it can hurt you in just about every other way. Quitting isn’t easy, but it’s well worth the effort.