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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 The Magnificent Seven 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 DASH Diet 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... 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 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 Remove salt shaker Add little if any salt to cooking Season with lemon or wine Use unsalted canned or frozen vegetables 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 Using the Food Label to Cut Sodium 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” 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 Moderate Activity brisk walking house cleaning lawn care gardening swimming cycling walking a golf course racket sports dancing Lose Weight if Overweight 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 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 In Summary 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 Try to Not Smoke Control Your Weight Be Active Take Your Medicine Developed by Connie Crawley, MS, RD, LD The University of Georgia Extension Service Nutrition and Health Specialist