Rebecca MayAdults with Hypertension

Nutrition

Statistics 67 million American Adults have

hypertension31% of the population (CDC 2011)

Defining Hypertension Systolic or

diastolic blood pressure of 140/90mmHg

Risk Factor for Heart Disease

Proper diet can improve blood pressure

What Hypertension Looks Like

Arterial walls in hypertensive adults

Nutrition Guidelines for Hypertension

High amounts of sodium Saturated fats Processed foods Added sugar Increase fruit and vegetable

consumption

Number Thing to Avoid: Sodium

The DASH Diet: Dietary Approaches to Stop

Hypertension Whole grains: 6-8 servings/day Fruits/Vegetables: 4-5 servings of each/day Low-Fat Dairy: 2-3 servings/day Poultry/Fish: Up to 6 servings/day Seeds/Nuts/Legumes: 4-5

servings/week

What The DASH Diet Looks Like

Standard Versus Low Sodium

Standard: 2300mg sodium per day (1 tsp.)

Low: 1500mg sodium per day (better results)

Whole Grain Sources

Fruit and Vegetable Sources

Seeds, Nuts and Legumes Sources

Black beans, chickpeas, lentils, kidney beans, black eyed peas, etc.

Almonds, sunflower seeds, sesame seeds, pistachios, cashews, peanuts (legume), walnuts, pecans, etc.

Low-fat Dairy Sources

Poultry and Fish Sources

Omega 3 fats healthy heart!

Other Things to Avoid

Alcohol

Cigarettes

Caffeine

Other Things to Intake

DASH Diet Success

Can reduce systolic BP by 7-12 mmHg

Promotes overall healthy diet

In Addition to Nutrition

Adults with Hypertension should:

EXERCISE!!!!!!

Exercise can BP by 10mmHg

Good Versus Bad Fats

GOOD: Monounsaturated

and polyunsaturated

fats

BAD: Saturated and

Trans fats

Review

DASH Diet = #1 Diet to Stop Hypertension

Sodium intake = main factor of hypertension

Exercise = as important as proper nutrition

Hypertension = risk factor for Heart Disease

DASH = Good guideline for overall nutrition

References

"Nutrition and Healthy Eating." DASH Diet: Healthy Eating to Lower Your Blood

Pressure. N.p., n.d. Web. 9 Feb. 2015. <http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456>.CDC. Vital signs: prevalence, treatment, and control of hypertension--United States, 1999- 2002 and 2005-2008. MMWR. 2011;60(4):103-8.