Transcript Knowledge of stroke warning signs in Cascade and Yellowstone

Dietary Approaches to Stop
Hypertension (DASH)
Eating Plan
Why DASH?

1/3 of Americans have hypertension

DASH may prevent or help control
high blood pressure

Clinically proven
Who should try it?

Those with
prehypertension
– Systolic 120-139
mmHg
– Diastolic 80-89
mmHg

Those with Stage 1
hypertension
– Systolic 140-159
mmHg
– Diastolic 90-99
mmHg
What is DASH?

High in potassium, calcium,
magnesium, fiber, protein

Lower in fat and cholesterol
Plenty of Grains and Produce
Food Group
Servings/Day for
1600
2000
calories 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 calories
Low-fat or
fat free dairy
2-3
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 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



Somewhat similar to Dietary Guideline
recommendations
May help prevent cancer
Anyone can choose to follow it (NOT a
diet)
Getting Started

Small steps
– Focus on 1-2 changes
– Add 1 more serving at a time
– Think food, not nutrients

Increase fluid intake
Getting started

Plan ahead
– Have produce at each meal/snack
– Include vegetarian entrees

Keep a food record
Read food labels
Winning at DASH

Be flexible

Aim for 6 months of dietary change
Moving toward DASH breakfast
TYPICAL
 Frosted Flakes
 1% milk
 toast with butter
 coffee
MODIFIED
 whole grain cereal
with almonds,
raisins & berries


skim milk
whole wheat toast
with reduced-fat pb
Moving toward DASH snacks
TYPICAL
 candy bar or potato
chips
 pop
MODIFIED
 Banana or grapes
with yogurt
 Water or 100% fruit
juice
Moving toward DASH –
sack lunch
TYPICAL
 turkey & cheddar
sandwich on white
bread with mayo
 apple
 pop
 Fritos
MODIFIED
 add lettuce and
tomato, choose whole
wheat bread, use
reduced-fat mayo
 skim milk
 baked tortilla chips
 add baby carrots or
mandarin oranges
Moving toward DASH dinner
TYPICAL
 spaghetti with
Italian sausage
 green beans
 garlic bread
MODIFIED
 Add salad with
chopped broccoli,
mushrooms,
tomato, sunflower
seeds
 Use turkey sausage
or eat ½ sausage
Moving toward DASH dessert
TYPICAL
 Ice cream
MODIFIED
 Max ½ cup ice
cream or choose
frozen yogurt
 Add frozen or
chopped fresh
peaches
DASH Resources

Your Guide to Lowering Blood Pressure With
DASH
– http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/index.htm

The DASH Diet Action Plan, by Marla Heller,
MS, RD
– http://dashdiet.org
Next phase – Sodium
reduction
Guidelines
 General population: maximum 2300
milligrams sodium/day (1 tsp. salt)

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
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Choose fewer packaged, processed foods
Buy reduced-sodium soup and canned
vegetables
Use less salt in cooking
Minimal use of condiments like
Worcestershire sauce, steak sauce, pickles,
and salad dressing
Add flavor instead of salt
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


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Use citrus peel (zest)
Add hot peppers
Use wine or specialty vinegars instead
of high-sodium marinades
Add espresso powder or dry
granulated coffee and use less salt
Use fresh herbs
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?

Ask for dietitian referral

Involve your family/co-workers
Questions?