Download Seven Ways to Control Your Blood Pressure

Seven Ways to Control Your
Blood Pressure
The University of Georgia
Cooperative Extension
Service
Blood Pressure Goals
Less than 140/90
 Less than 130/80 if
have diabetes
 Ideally 120/80 or less
 Lifestyle Changes
when over 135/85
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The Magnificent Seven
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DASH Diet
Less Sodium
Activity
Weight Loss
No smoking
Little alcohol
Medication
D.A.S.H. Diet
Dietary Approaches to Stopping
Hypertension
 Multi-center research project
 First trial - no sodium restriction
 Second trial - sodium restriction
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DASH Diet
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Slowly increase intake
of fruits and
vegetables to 8 or
more per day
Three servings of low
fat and non-fat dairy
products a day
Nuts, seeds and dried
beans 4-5 times per
week
DASH Diet continues...
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More whole grain
cereals and breads
6 ounces or less of
meat, fish or poultry
per day
Small amounts of
liquid or soft
margarine or oil
Eat Less Sodium
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DASH more effective
if also lowered sodium
Less than 2400
milligrams per day
Will get use to less salt
in 2-3 weeks
Ways to Cut Sodium
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Remove salt shaker
Add little if any salt to
cooking
Season with lemon or
wine
Use unsalted canned
or frozen vegetables
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Use ¼ teaspoon dried
herb or spice or ¾ cup
fresh herb to dish
serving 4
Prepare soups and
stews ahead without
salt and let flavors
blend
Most Sodium is Hidden
Most convenience
foods and
restaurant foods are
very high in sodium
Eat out less often
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Using the Food Label to Cut
Sodium
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Sodium is a chemical
that makes up ½ of
table salt
Limit to 2400
milligrams per day
Look for “low
sodium” or “salt free”
– watch “reduced
sodium”
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Choose more foods
with Daily Value less
than 10%
Balance higher sodium
foods with lower
sodium foods
Get More Active
30 minutes at least 5 days a week
 Can divide into 10-15 minute periods
 Work up gradually
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Moderate Activity
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brisk walking
house cleaning
lawn care
gardening
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swimming
cycling
walking a golf course
racket sports
dancing
Lose Weight if Overweight
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If follow DASH diet
and increase activity,
weight loss should
occur gradually
Even 10 pounds can
make a big difference!
Don’t Smoke!
Limit alcohol
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One drink or less per day
 12 ounce beer
 5 ounces of wine
 1 ½ ounces of liquor
Take Your Blood Pressure
Medicine if Prescribed
Don’t stop or
reduce without
doctor’s OK
 Report any side
effects right away
 May need to try
another kind if
causing problems
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In Summary
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Make a “Dash” to more –
 fruits and vegetables
 whole grains and breads
 non-fat and low fat dairy foods
 nuts, seeds and beans
Limit Your Intake of Alcohol
 High fat foods
 High sodium foods
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Try to Not Smoke
 Control Your
Weight
 Be Active
 Take Your
Medicine
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Developed by
Connie Crawley, MS, RD, LD
The University of Georgia Extension
Service Nutrition and Health
Specialist