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

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

3. Blood Pressure Category Systolic mm HG (upper #) Diastolic mm HG (lower #) Normalless than 120 and less than 80 Pre-hypertension120-139 or 80-89 Hypertension stage 1140-159 or 90-99 Hypertension stage 2160 or higher or 100 or higher Emergency care needed higher than 180 or higher than 110

5. 77% with first stroke – 140/90 69% with first heart attack - 140/90 Symptomless disease

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

7. Age Rises with age Race/Ethnicity African Americans Gender

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

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

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

13. Rich in Potassium Magnesium Calcium Protein Fiber

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

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

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

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

19. 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

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

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

22. 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

23. Goal: 6 - 8 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

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

25. Goal: 2 - 3 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

26. 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

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

28. 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

29. 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

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

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

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

35. 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

36. 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

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

39. Sodium Chloride – NaCl, table salt Processed foods Salt substitutes

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

42. 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.

43. 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.

44. 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.

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

46. 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

47. 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

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

49. 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

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

52. 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

55. Increases stress hormones Increases blood pressure Purposeful meditation can help

59. 70% cocoa or higher Small piece

60. Calcium Digestion

61. Random studies

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

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

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

65. http://www.nhlbi.nih.gov/health/public/heart/ hbp/dash/new_dash.pdf

66. Thank you