“DASH DIET” J.C. CARR

“D-A-S-H”? The acronym DASH stands for dietary approaches to stop hypertension It helps prevent and lower high blood pressure

WHAT IS IT? A dietary solution to high blood pressure Another option to choose over medication Diet focused on low sodium, saturated and trans fat

RESEARCH Dash focuses on- Vegetables, Fruits, low fat-dairy products Whole grains, fish, poultry, beans, seeds, nuts, and vegetable oils Rich in potassium, calcium, magnesium, fiber, and protein

HYPERTENSION

WHAT IS HYPERTENSION Hypertension is high blood pressure This can do damage to your body over time There are different causes for this but dieting can help There are two types systolic(pumping) and diastolic(between beats)

REASEARCH Blood pressure is considered high when at or above 140/90 mmHg If you have diabetes or or kidney disease high blood pressure is determined at 130/80 mmHg This condition is dangerous because it makes your heart work too hard Damages your blood vessels and organs Heart, kidneys, brain and eyes are effected

DAILY DASH NUTRIENT GOALS Total fat27% of cal Saturated fat6% of cal Protein18% of cal Carbohydrate55% of cal cholesterol150 mg sodium2,300 mg* Potassium4,700mg calcium1,250 mg Based on 2,000 calorie diet

HOW IT HELPS The diet helps by lowering intake of things that help raise your blood pressure things like- Sodium Saturated fat Trans fat

CONTINUED Also includes high levels of things that help fight blood pressure and vessel clogging Potassium Calcium Fiber Magnesium

NUTRITION FACTS- WOMEN AgeCal needed for sedentary activity Cal needed for moderate activity level Cal needed for active level ,0002,000-2,2002, ,8002,0002, ,6001,8002,000-2,200

NUTRITION FACTS-MEN AgeCal needed for sedentary activity level Cal needed for moderate activity level Cal needed for active level ,4002,600-2,8003, ,2002,400-2,6002,800-3, ,0002,200-2,4002,400-2,800

MAKING HEALTHY CHOICES The DASH plan also recommends certain thing that aren't necessarily included in the plan Recommend do not smoke this can effect the success of the diet And also don’t drink or limit drinking this can also effect the diet working for you

STARTING/TRANSITIONING Add a serving of vegetables to two meals a day Choose whole grains when possible Include three servings of fat free/low-fat dairy a day Limit lean meats to 6 ounces a day Two or more meatless meals a week Start reading nutrition facts

OTHER WAYS TO HELP HYPERTENSION Other ways to help hypertension could involve Seeing a medical professional Medication Exercise Meditation

MORE BENEFITS OF DASH Dash because of its nutritional properties can help the average person lose weight as well with exercise Because of its low sodium, trans fat and saturated fat it can help lower your weight It makes you eat healthier food which provides vitamins and nutrients you may not normally receive

CONCLUSION In conclusion the DASH diet is a realistic and helpful alternative to medication for high blood pressure and can also help the average person lose weight and be overall healthier.