Diane Andrea, RD, LD Wellness Consultant J.W. Terrill

What is high blood pressure and why does it matter? Risks of high blood pressure Natural ways to lower blood pressure

Blood Pressure Category Systolic mm HG (upper #) Diastolic mm HG (lower #) Normalless than 120 and less than 80 Pre-hypertension or Hypertension stage or Hypertension stage 2160 or higher or 100 or higher Emergency care needed higher than 180 or higher than 110

77% with first stroke – 140/90 69% with first heart attack - 140/90 Symptomless disease

Heart failure Aneurysms Kidney failure Heart attack and stroke Vision changes or blindness

Age Rises with age Race/Ethnicity African Americans Gender

Sodium in diet Overweight or obesity Alcohol Lack of potassium Lack of physical activity Smoking

Emphasizes Fruits Vegetables Fat-free and low-fat dairy Includes Whole grains Fish Poultry Unsalted Nuts

Low in Saturated fat Cholesterol Total fat Reduced in Red meats Sweets Added sugars Sugar-containing beverages

Rich in Potassium Magnesium Calcium Protein Fiber

Study 1 Regular American diet Regular American diet with more fruits and vegetables DASH eating plan

Total fat- 27% of calories Saturated fat – 6% of calories Protein – 18% of calories Carbohydrate – 55% of calories Fiber – 30 grams

Cholesterol – 150 mg Sodium – 2300 mg* Potassium – 4700 mg Calcium – 1250 mg Magnesium – 500 mg * 1500 mg

Goal: 4-5 servings per day One serving = ½ cup cooked or raw, 1 cup leafy raw, ½ cup no sodium vegetable juice

Good source of vitamins A, C, potassium, magnesium, dietary fiber and other disease- fighting substances Eat a variety of color Avoid fatty toppings Eat whole, raw vegetables when available

Goal: 4-5 servings per day Serving size = ½ cup fresh, frozen or canned fruit, 1 medium piece fruit, ½ cup 100% juice

Good source of vitamins A, C, potassium, magnesium and dietary fiber Enjoy mostly fresh, frozen or fruits Watch for added sugars Limit juices

Rich Sources of potassium, magnesium and fiber broccoli, carrots, collards, green beans, green peas, kale, lima beans, potatoes, spinach, squash, sweet potatoes, tomatoes apples, apricots, bananas, dates, grapes, oranges, grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, raisins, strawberries, tangerines

Goal: ounces One serving = 1 slice bread, ½ cup cooked pasta, rice, cereal, 1 tortilla, ¼ or ½ bagel High in carbohydrates, vitamins, iron and fiber

Choose whole grain breads and cereals for fiber Avoid processed grains Avoid adding toppings and spreads high in calories and fat

Goal: cups per day One serving = 1 cup milk, 1 cup yogurt, 1 oz. cheese, 2 oz. processed cheese Good source of calcium and protein Choose low-fat or fat-free

Goal: 6 oz a day One serving = 1 oz. lean meat, poultry or fish, 1 egg Good source of protein, iron, zinc, vitamin B12, magnesium

Bake, broil, or grill Remove skin from poultry and trim visible fat from meats Limit highly processed meats Eat more fish, beans and peas

Goal: 4-5 per week Serving size = 1½ oz. nuts ( 1/3 cup), 2 Tbsp. peanut butter, 2 Tbsp. seeds, ½ cup cooked legumes Rich source of energy, magnesium, protein and fiber Especially almonds, hazelnuts, peanuts, walnuts, sunflower seeds, kidney beans, lentils, split peas

Goal: 2-3 servings per day (no more than 30% of total calories Serving size = 1 tsp. soft margarine, 1 tsp. vegetable oil, 1 Tbsp. mayo, 2 Tbsp. salad dressing

Most fat should come from fish, nuts and vegetable oils Limit animal fats Limit trans fats

Goal: 5 or less per week Serving sizes = 1 Tbsp sugar, 1 Tbsp jelly or jam, ½ cup sorbet, gelatin

Less than 35 inches for women Less than 40 inches for men Healthy BMI

Strengthens the heart Helps with stress reduction Helps maintain a healthy weight If you have high blood pressure Ask physician about what kind and how much

Physical Activity All adults should accumulate 150 minutes of moderate activity a week Walking 3.5 miles per hour Hiking Yard work Dancing OR 60 minutes of vigorous activity a week Running 5+ miles per hour Aerobics Freestyle lap swimming Bicycling 10+ miles per hour

Breads and Rolls Cold cuts and cured meats Pizza Poultry Soup Sandwiches

Sodium Chloride – NaCl, table salt Processed foods Salt substitutes

Study 2 DASH eating plan or typical American diet and low sodium 3300mg 2300mg 1500mg

Buy fresh, plain frozen, or canned "with no salt added" vegetables. Use fresh poultry, fish, and lean meat. Use herbs, spices, and salt-free seasoning blends. Cook rice, pasta, and hot cereals without salt.

Cut back on instant or flavored rice, pasta, and cereal mixes. Choose "convenience" foods that are lower in sodium. Cut back on frozen dinners, pizza, packaged mixes, canned soups or broths, and salad dressings.

Rinse canned foods, such as tuna, to remove some sodium. When available, buy low- or reduced-sodium, or no-salt-added versions of foods. Choose ready-to-eat breakfast cereals that are lower in sodium.

Beef - bay leaf, marjoram, nutmeg, onion, pepper, sage, thyme Lamb - curry powder, garlic, rosemary, mint Pork - garlic, onion, sage, pepper, oregano

Veal - bay leaf, curry powder, ginger, marjoram, oregano Chicken - ginger, marjoram, oregano, paprika, poultry seasoning, rosemary, sage, tarragon, thyme Fish - curry powder, dill, dry mustard, lemon juice, marjoram, paprika, pepper

Carrots - cinnamon, cloves, marjoram, nutmeg, rosemary, sage Corn - cumin, curry powder, onion, paprika, parsley Green Beans - dill, curry powder, lemon juice, marjoram, oregano, tarragon, thyme

Greens - onion, pepper Peas - ginger, marjoram, onion, parsley, sage Potatoes - dill, garlic, onion, paprika, parsley, sage

Summer Squash - cloves, curry powder, marjoram, nutmeg, rosemary, sage Winter Squash - cinnamon, ginger, nutmeg, onion Tomatoes - basil, bay leaf, dill, marjoram, onion, oregano, parsley, pepper

Ask questions Terminology pickled, cured, smoked, soy sauce, broth Limit condiments

Raises blood pressure Contains empty calories Serving size = One drink for women, two drinks for men 12 ounces beer 5 ounces wine 1 ounce 80-proof whiskey

Increases stress hormones Increases blood pressure Purposeful meditation can help

70% cocoa or higher Small piece

Calcium Digestion

Random studies

Lifestyle changes achieve and maintain a healthy weight healthy eating regular physical activity Continue medication until you speak with your physician

Make gradual changes if needed Focus on fruits and vegetables Focus on sodium reductions

Write it down Ask yourself why? Make attainable goals Celebrate success

hbp/dash/new_dash.pdf

Thank you