Dietary Approaches to Stop Hypertension DASH Eating Plan

Dietary Approaches to Stop Hypertension (DASH) Eating Plan

Why DASH? n 1/3 of Americans have hypertension n DASH may prevent or help control high blood pressure n Clinically proven

Who should try it? n Those with prehypertension – Systolic 120 -139 mm. Hg – Diastolic 80 -89 mm. Hg n Those with Stage 1 hypertension – Systolic 140 -159 mm. Hg – Diastolic 90 -99 mm. Hg

What is DASH? n High in potassium, calcium, magnesium, fiber, protein n Lower in fat and cholesterol

Plenty of Grains and Produce Food Group Servings/Day for 1600 2000 calories Serving Size Grains 6 7 -8 1 slice bread, 1 oz cereal, ½ cup cooked rice/pasta, ½ small bagel Vegetables 4 4 -5 1 cup leafy vegs, ½ cup raw/cooked vegs Fruit 4 4 -5 6 oz juice, 1 medium fruit, ¼ cup dried fruit, ½ cup fresh/frozen/canned fruit

Good Protein Sources Food Group Servings/Day for Serving Size 1600 2000 calories Low-fat or fat free dairy 2 -3 Meats, poultry and fish 1 -2 2 or less 3 oz Nuts, seeds, and dry beans 2/wk 5/wk 8 oz milk, 1 cup yogurt, 1 -1/2 oz cheese 1/3 cup nuts, 2 Tbl seeds, ½ cup cooked dry beans

Minimal Fat and Sugar Food Group Servings/Day Serving Size 1600 2000 calories Fats and oils 2 2 -3 1 tsp margarine, 1 Tbl mayo, 2 Tbl salad dressing, 1 tsp oil Sweets 2/wk 5/wk 1 Tbl sugar, 1 Tbl jelly

Side Benefits n Somewhat similar to Dietary Guideline recommendations n May help prevent cancer n Anyone can choose to follow it (NOT a diet)

Getting Started n Small steps – Focus on 1 -2 changes – Add 1 more serving at a time – Think food, not nutrients n Increase fluid intake

Getting started n Plan ahead – Have produce at each meal/snack – Include vegetarian entrees n Keep a food record

Read food labels

Winning at DASH n Be flexible n Aim for 6 months of dietary change

Moving toward DASH breakfast TYPICAL n Frosted Flakes n 1% milk n toast with butter n coffee MODIFIED n whole grain cereal with almonds, raisins & berries n n skim milk whole wheat toast with reduced-fat pb

Moving toward DASH snacks TYPICAL n candy bar or potato chips n pop MODIFIED n Banana or grapes with yogurt n Water or 100% fruit juice

Moving toward DASH – sack lunch TYPICAL n turkey & cheddar sandwich on white bread with mayo n apple n pop n Fritos MODIFIED n add lettuce and tomato, choose whole wheat bread, use reduced-fat mayo n skim milk n baked tortilla chips n add baby carrots or mandarin oranges

Moving toward DASH dinner TYPICAL n spaghetti with Italian sausage n green beans n garlic bread MODIFIED n Add salad with chopped broccoli, mushrooms, tomato, sunflower seeds n Use turkey sausage or eat ½ sausage

Moving toward DASH dessert TYPICAL n Ice cream MODIFIED n Max ½ cup ice cream or choose frozen yogurt n Add frozen or chopped fresh peaches

DASH Resources n Your Guide to Lowering Blood Pressure With DASH – http: //www. nhlbi. nih. gov/health/public/heart/hbp/dash/index. htm n The DASH Diet Action Plan, by Marla Heller, MS, RD – http: //dashdiet. org

Next phase – Sodium reduction Guidelines n General population: maximum 2300 milligrams sodium/day (1 tsp. salt) n People with high blood pressure or adults 40 years and older: maximum 1500 milligrams sodium/day

Major Dietary Sodium Sources - Processed foods Restaurant foods

How to reduce sodium n Choose fewer packaged, processed foods n Buy reduced-sodium soup and canned vegetables n Use less salt in cooking n Minimal use of condiments like Worcestershire sauce, steak sauce, pickles, and salad dressing

Add flavor instead of salt Use citrus peel (zest) n Add hot peppers n Use wine or specialty vinegars instead of high-sodium marinades n Add espresso powder or dry granulated coffee and use less salt n Use fresh herbs n

Sodium label terms Sodium/Salt Free • less than 5 mg per serving Very low sodium • 35 mg or less per serving Low sodium • 140 mg or less per serving Reduced Sodium/Less Sodium • 25% less per serving than regular product Light in sodium • 50% less per serving than regular product

Need help? n Ask for dietitian referral n Involve your family/co-workers

Questions?