Download Preventing Hypertension

SOME FACTS ABOUT
BLOOD PRESSURE
and…
How to keep it normal!
“Ideal” blood pressure
115 mm Hg - systolic
75 mm Hg diastolic
115/75 mm Hg
according to the new standard set by the Seventh Joint National
Committee on Prevention, Detection, Evaluation, and Treatment of
High Blood Pressure (2003)
STAGES OF HYPERTENSION
“prehypertension”
120 –139 mmHg systolic or 80-89 mm Hg diastolic
Stage 1 hypertension.
140 – 159 mm Hg systolic or 90 –99 mm Hg diastolic
Stage 2 hypertension
>160 mm Hg systolic or > 100 mm Hg diastolic
ISOLATED SYSTOLIC HYPERTENSION--ISH
___________________________
•High systolic blood pressure is very dangerous-even when the diastolic pressure is low
•140 mm/Hg Systolic = 2x’s the risk of CVD
than
120 mm Hg. Systolic pressure
•An ISH of 150 mm Hg imparts three times the risk.
•It’s estimated 25% of the population has BP.
•At age 65 about 60% of folks have BP
•Fifteen years later, about 90% will have BP.
The Risk Factors for High Blood Pressure:
Age
Race
Family history
Excess weight (>25 BMI or
>25 %Body Composition)
Inactivity
Tobacco use
Sodium intake
Low potassium, calcium, magnesium intake
Alcohol-even moderate intake for some
Stress
The Risk Factors for High Blood Pressure:
Other chronic conditions that contribute:
• high cholesterol
• diabetes
• kidney disease
• insufficient sleep and sleep apnea
• overwork – working more than 40 hrs/wk.
Complications:
Damage to the arteries
Heart Failure
Blocked or ruptured blood vessel in brain –
resulting in stroke.
Damage to blood vessels in the kidneys
and eyes.
Some Foods with A lot of Sodium
Smoked meats or fish(turkey278)
Sardines(1oz.- 141mg)
Tomato juice(1c.- 653mg)
Frozen or canned lima beans
(1c.-90mg, canned-810mg)
Frozen or canned peas
(1c. canned- 428mg)
Canned spinach(1c.-58mg)
Canned carrots(1c. 385mg
Pastries or cakes made
from self-rising flour
mixes
Bouillon(1c. 1152mg)
Ham(2 slices 810mg)
Sausages(2 links-336mg)
Frankfurters(1 beef- 462mg)
Some Foods with A lot of Sodium
Potato chips(120-180mg/oz)
Pickles(1 dill- 833mg)
Sauerkraut(1 oz.- 213mg)
Pretzels(290-560mg/oz)
Soy sauce(reg. 1 Tbsp- 914mg)
Salted crackers(314mg/5 )
Catsup(1 Tbsp.- 166mg)
Biscuits(325mg- 2”)
Cheeses 300 mg/oz
Pancakes(200 mg- 1 med)
Fast foods(Big Mac-995mg)
Olives(blk-352, green- 529)
Commercially prepared
soups or stews(1c.Campbell’s
Chunky Chick. Rice-888mg)
Some Foods with A lot of Sodium
Perdue Chicken Breast
･Nutrition Facts
･Serving Size 4 oz. (112 g)･
Servings Per Container 12･
Calories120
Total Fat 2.5g (4%)
Saturated Fat 1g (5%)
Trans Fat 0g
Cholesterol 70mg (23%)･
Sodium 350mg (15%)
Total Carbohydrate 1g (0%)･
Protein 22g･
Perdue 1Split Breast
･Nutrition Facts
Serving Size (6.8 oz.)･Amount Per
Serving Calories 370 (19%)
Total Fat 20g (31%)･Saturated Fat 6g
(30%)･
Trans Fat 0g
Cholesterol 180mg (60%)･Sodium
100mg (4%)
Total Carbohydrate 0g (0%)･Protein
48g
Some Sodium Values in Foods
Perdue All Natural Chicken Breast
Nutrition Facts
Serving Size 137g/4.8oz.
Calories 140 (7%)
Total Fat 1.5g (2%)
Saturated Fat 0.5g (3%)･Trans Fat 0g
Cholesterol 90mg (30%)
Sodium 60mg (3%)
Total Carbohydrate 0g (0%)･Protein 32g
READ LABELS.
• 1 tsp salt = 6 grams and contains about 2400 mg. of sodium
(and 3600 mg. of chloride).
• A flatware teaspoon is 2-3 x’s larger than a measuring
teaspoon!
• Recommendation: everyone reduce daily sodium intake to
2400 mg.
• Those with high blood pressure get only a modest decrease
@ 2400 mg
• For significant results sodium to  1500 mg. a day.
POTASSIUM INTAKE IS CRITICAL.
•A good balance between potassium & sodium is 3/1.
•For 1500 mg. sodium you should aim for 4500 mg.
potassium.
POTASSIUM INTAKE IS CRITICAL.
Avg. Man gets 2.9 -3.2 grams
Avg Woman gets 2.1 - 2.3 grams
Moderate Potassium Deficiency =
HTN, Bone loss, kidney stone risk
POTASSIUM INTAKE IS CRITICAL.
2005 Dietary Guidelines 4.7 grams/day
= 9 - 10 servings of fruits and vegetables
•Meat and Potatoes are Healthy --nothing beats a potato
for potassium -- roast, bake, mash
•Winter foods…acorn squash, parsnips, sweet potatoes
•Roasted veggies
•Soups with natural meat broth and veggies, tomatoes
•Fish -- halibut, salmon, flounder, tuna are rich in K+
•International cuisines..lentil soups, chick peas, black beans
•Fruits - berries, bananas, citrus, melons, grapes, raisins,
apricots
•Nuts - peanuts, almonds
FROZEN VEGETABLES ARE AS NUTRITIOUS AS FRESH
• Frozen vegetables, such as green beans, sweet corn and peas,
contain similar levels of vitamin C, fiber, magnesium, potassium
• Fresh vegetables remain the nutrient leaders, but with storage,
nutrient loss occurs, even with refrigeration.
• Vitamin C losses for some fresh vegetables when stored
in the fridge for several days were more than
vegetables stored in freezer.
• Freezing vegetables “locks in” important vitamins.
• Concentrations of total carotenoids, including ß-carotene, lutein
and zeaxanthin, were the same in fresh and frozen
golden whole kernel corn.
MILK???
Women drinking more ff milk, higher intakes of calcium
and Vitamin D from foods have lower risk for HTN.
(AM Heart Assoc. - Hypertension journal. Feb 2008)
Drinking moderately
may boost blood pressure more
than thought
Public Library of Science journal PLoS Medicine,
March 2008.
DASH diet (Dietary Approaches to Stop Hypertension).
Go to: www.nhlbli.gov/hbp/prevent/h_eating/h_eating.htm
for a free copy and much more information.
DASH DIET (DIETARY APPROACHES TO STOP
HYPERTENSION)
•Follows heart healthy guidelines to limit saturated
fat and cholesterol.
•Focuses on increasing intake of foods rich in nutrients
that are expected to lower blood pressure, mainly minerals
(like potassium, calcium, and magnesium), protein, and fiber.
DASH DIET (DIETARY APPROACHES TO STOP
HYPERTENSION)
DASH diet formed the basis for the new USDA MyPyramid
Also adopted by:
The National Heart, Lung, and Blood Institute
The American Heart Association
The 2005 Dietary Guidelines for Americans
US guidelines for treatment of high blood pressure
DASH DIET (DIETARY APPROACHES TO STOP
HYPERTENSION)
Type of food
Servings on a 2000 Calorie diet
Grains and Grain
Products
(at least 3 wh. Grains) …………….7- 8
Fruits …………………………….4 - 5
Vegetables …..…………………….4 - 5
Low fat/fat free dairy………………2 - 3
Lean meats/poultry/fish……………< 2
Nuts, seeds, legumes………………4 - 5 / week
Sweets and fats…………………… 1-2/limited
OTHER HELPFUL WEBSITES
Mayoclinic.web -Look up cardiovascular disease, coronary artery
disease, hypertension, and scores of other health related topics.
This is one of the best sites for reliable information.
You can also find information on Alternative Therapies.
Mydash.com -- This site has hundreds of low salt recipes and
various promotions. Sign up for a weekly email newsletter
to receive a link to new seasonal recipes.
Spicehunter.com and Mccormick.com
also have recipes and promotions and a lot of information on
herbs and spices, but the recipes tend to be high in sodium.
COMERCIALLY BLENDED HERBS AND SPICES
MRS. DASH: Original, Chicken, Lemon Herb, Extra Spicy, Southwest
Chipotle, and Table Blend.
MCCORMICK: Garlic and Herb, and All-Purpose Salt Free;
SPICE HUNTER: Seafood Grill and Broil, Garlic Pepper Blend,
Italian
Chocolate
Possibly Effective for
Hypertension (Nat. Med.Database)
Dark or milk chocolate 46-105 grams/day,
-provides 213-500 mg of cocoa polyphenols,
-modestly lowers systolic by 4.7 mmHg
and
-diastolic by 2.8 mmHg in normo- and hypertensive people.
Chocolate
Possibly Effective for
Hypertension (Nat. Med.Database)
Dark chocolate, 6.3 grams daily
-provides 30 mg of polyphenols
-decreases systolic by 2.9 mmHg and
-decreases diastolic by 1.9 mmHg
-consumed for 18 weeks by patients with pre- or
mild hypertension
Chocolate
Myths
Chocolate is high in caffeine.
Fact: While eating chocolate may perk you up,
A 1.4-ounce chocolate bar or an 8-ounce glass of chocolate milk
both contain 6 mg of caffeine. (regular coffee contains about
65-135mg of caffeine.)
Chocolate
Myths
Chocolate is loaded with saturated fat and is bad for your
cholesterol.
Fact: Stearic acid, the main saturated fat found in milk chocolate,
is unique. It doesn’t raise cholesterol levels like other types of
saturated fats. In fact, eating a 1.4 ounce chocolate bar instead of
a carbohydrate-rich snack has been shown to increase HDL
(good) cholesterol levels.
Chocolate
Myths
Chocolate lacks any nutritional value.
Fact: Chocolate is a good source of magnesium, copper,
iron and zinc. It also contains polyphenols
(an antioxidant also found in tea and red wine) that have been
associated with a decreased risk of coronary disease.
An average chocolate bar contains about the same amount of
antioxidants as a 5-ounce glass of red wine.
Chocolate
Myths
Chocolate causes cavities.
Fact: Candy alone is not responsible for cavities.
Cavities are formed when bacteria in the mouth metabolize
sugars and starches from any type of food
(soda, candy, juice, bread, rice and pasta) to produce acid.
This acid then eats through the enamel of the tooth,
causing a cavity.
Chocolate
Myths
Myth: Chocolate causes acne.
Fact: Studies in the past twenty years have eliminated chocolate
as a cause of acne. In fact, many dermatologists doubt that
diet plays any significant role in the development of acne.
Acne is now believed to be caused by a combination of high
bacterial levels and oil on the skin
Chocolate
Myths
Chocolate causes weight gain.
Fact: Any food can be part of a healthy diet if consumed in
moderation. An average chocolate bar contains 220 calories,
and 15 grams of fat.
Enjoying the occasional piece of chocolate may reduce the risk of
severe bingeing, which can occur when you feel deprived of your
favorite foods.