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WHAT IS HIGH BLOOD PRESSURE? Blood pressure is the force of blood against artery walls. It is measured in mmHg and recorded as two numbers— systolic pressure (as the heart beats) over diastolic pressure (as the heart relaxes between beats). Hypertension is the medical term for blood pressure. The higher your blood pressure, the greater the health risks. Risks include stroke, heart attack, congestive heart failure, kidney failure, heart disease and many other complications. HOW CAN YOU LOWER YOUR BLOOD PRESSURE? Maintain a healthy weight Be physically active - Engage in physical activity 30 minutes a day for 5 days a week Follow a healthy eating plan like DASH Diet Reduce sodium in your diet - Aim to keep sodium intake less than 2400 milligrams per day Drink alcohol only in moderation - 1 drink a day for women, 2 drinks a day for men Take prescribed drugs as directed WHAT IS DASH … Dietary Approaches to Stop Hypertension Fewer servings of red meat, sweets and sugar-containing beverages Fruits, vegetables, whole grains, and low-fat dairy foods Rich in magnesium, potassium, and calcium Focuses on reducing salt intake Low in saturated fat and cholesterol High in protein and fiber TIPS ON HOW TO START … Change gradually Keep fruits and vegetables on hand. Use frozen, canned or dried if they are more convenient than fresh. Try ready-to-eat items – pre-peeled carrots, pre-washed salad mix, individual-sized cans of fruit. If you eat 1-2 vegetables a day, add a serving at lunch and another at dinner to reach 4-5 servings per day. If you don’t eat fruit or only have juice at breakfast, add a serving to your meals or have fruit for a snack. Gradually increase your use of fat free and low fat dairy products to 3 servings a day. For example, drink milk with lunch or dinner instead of soda, sugar-sweetened tea, or alcohol. Choose low fat (1%) or fat free (skim) milk to reduce your intake of saturated fat, total fat, cholesterol and calories. Read food labels on margarines and salad dressings to choose those lowest in saturated fat. Treat meat as one part of the whole meal, instead of the focus Limit meat to 6 oz a day – 3-4 oz is about the size of a deck of cards. If you are eating more than this, cut the amount of meat gradually by half or a third at each meal. Include 2 or more vegetarian-style (meatless) meals each week. Increase servings of fruit and vegetables, whole grain rice, pasta and dry beans in meals to get full without lots of meat. Try casseroles and stir-fry dishes, which have less meat and more vegetables, grains and dry beans. Use fruits or other foods low in saturated fat, cholesterol, and calories as desserts and snacks. Use fruits canned in their own juice. Fresh fruits require little preparation. Dried fruits are good “on the go” Snack ideas: unsalted pretzels or nuts mixed with raisins, a fruit smoothie made by blending plain low-fat yogurt and fruit; popcorn with no salt or butter added; and raw vegetables. Tips to Reduce Salt and Sodium Add no salt at the table and use half the usual amount (or less) when cooking Buy fresh, plain frozen or vegetables canned with “no added salt.” Rinse canned foods to remove some salt Use fresh poultry, fish and lean meats, rather than canned, smoked, or processed types Limit cured bacon/ham; pickles, olives, or sauerkraut; MSG, mustard, horseradish, catsup or barbecue sauce Be spicy instead of salty - flavor foods with spices, garlic, onions, lemon/lime, vinegar or salt-free seasoning Cook rice, pasta, and hot cereals without salt. Cut back on instant or flavored rice, pasta, and cereal mixes Cut back on frozen dinners, pizza, and canned soups and broths, or use the reduced sodium varieties When eating out, order foods without sauces and ask that no salt or soy sauce be used in preparation http://cardioconnection.org/media/pdf/new_dash.pdf www.americanheart.org http://www.nhlbi.nih.gov/health/public/heart/hbp/dash What does the label mean? Sodium free or salt free Very low sodium Low sodium Low sodium meal Reduced or less sodium Light in sodium Unsalted/no salt added Less than 5 mg per serving 35 mg or less per serving 140 mg or less per serving 140 mg or less per 3 1/2 oz At least 25% less sodium than regular product 50% less sodium than regular product No salt added during processing Did you know that 1 teaspoon of salt has 2,400 mg that of 1 ou know sodium!!! teaspoon of salt has FOLLOWING THE DASH DIET The DASH eating plan shown below is based on 2,000 calories per day. The number of daily servings in a food group may vary from those listed depending on your calorie needs. Grains Daily Servings 7-8 Vegetables 4-5 Fruits 4-5 Dairy 2-3 Meats, poultry and fish 2 or less 3 oz cooked meats, poultry or fish Select only lean; trim away visible fats; broil, roast or boil, instead of frying; remove skim from poultry Rich sources of protein and magnesium Nuts, seeds and dry beans 4-5 per week Almonds, filberts, mixed nuts, peanuts, walnuts, sunflower seeds, kidney beans, lentils, peas Rich sources of energy, magnesium, potassium, protein and fiber Fats & oils 2-3 Soft margarine, low fat mayonnaise, light salad dressing, vegetable oil (such as olive, corn, canola, or safflower) DASH has 27% of calories as fat, including that in or added to foods Sweets 5 per week 1/3 cup or 1 ½ oz nuts 2 Tbsp or ½ oz seeds ½ cup cooked dry beans 1 tsp soft margarine 1 Tbsp low fat mayonnaise 2 Tbsp light salad dressing 1 Tbsp sugar 1 Tbsp jelly ½ oz jelly beans 8 oz lemonade Maple syrup, sugar, jelly, jam, fruit-flavored gelatin, jelly beans, hard candy, fruit punch, sorbet, ices Sweets should be low in fat Food Group Serving Sizes Examples Importance 1 slide bread 1 oz dry cereal ½ cup cooked rice, pasta or cereal 1 cup raw leafy vegetables ½ cup cooked vegetables 6 oz vegetable juice 6 oz fruit juice 1 medium fruit ¼ cup dried fruit ½ cup fresh, frozen or canned fruit 8 oz milk 1 cup yogurt 1 ½ oz cheese Whole wheat bread, English muffin, pita bread, bagel, cereals, grits, oatmeal, crackers, unsalted pretzels, popcorn Major sources of energy and fiber Tomatoes, potatoes, carrots, green peas, squash, broccoli, turnip greens, collards, kale, spinach, artichokes, green beans, lima beans, sweet potatoes Rich sources of potassium, magnesium and fiber Apricots, bananas, dates, grapes, oranges, orange juice, grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, prunes, raisins, strawberries, tangerines Important sources of potassium, magnesium and fiber Fat free (skim) or low fat (1%) milk, fat free or low fat buttermilk, fat free or low fat regular or frozen yogurt, low fat and fat free cheese Major sources of calcium and protein