Presentation on theme: "SOME FACTS ABOUT BLOOD PRESSURE and… How to keep it normal!"— Presentation transcript:
1SOME FACTS ABOUTBLOOD PRESSUREand…How to keep it normal!
2“Ideal” blood pressure 115 mm Hg - systolic75 mm Hg diastolic115/75 mm Hgaccording to the new standard set by the Seventh Joint NationalCommittee on Prevention, Detection, Evaluation, and Treatment ofHigh Blood Pressure (2003)
3“prehypertension” Stage 1 hypertension. Stage 2 hypertension STAGES OF HYPERTENSION“prehypertension”120 –139 mmHg systolic or mm Hg diastolicStage 1 hypertension.140 – 159 mm Hg systolic or 90 –99 mm Hg diastolicStage 2 hypertension>160 mm Hg systolic or > 100 mm Hg diastolic
4ISOLATED SYSTOLIC HYPERTENSION--ISH ___________________________ High systolic blood pressure is very dangerous--even when the diastolic pressure is low140 mm/Hg Systolic = 2x’s the risk of CVDthan120 mm Hg. Systolic pressureAn ISH of 150 mm Hg imparts three times the risk.
5It’s estimated 25% of the population has BP. At age 65 about 60% of folks have BPFifteen years later, about 90% will have BP.
6The Risk Factors for High Blood Pressure: AgeRaceFamily historyExcess weight (>25 BMI or>25 %Body Composition)InactivityTobacco useSodium intakeLow potassium, calcium, magnesium intakeAlcohol-even moderate intake for someStress
7The Risk Factors for High Blood Pressure: Other chronic conditions that contribute:high cholesteroldiabeteskidney diseaseinsufficient sleep and sleep apneaoverwork – working more than 40 hrs/wk.
8Blocked or ruptured blood vessel in brain – resulting in stroke. Complications:Damage to the arteriesHeart FailureBlocked or ruptured blood vessel in brain –resulting in stroke.Damage to blood vessels in the kidneysand eyes.
9Some Foods with A lot of Sodium Smoked meats or fish(turkey-278)Sardines(1oz.- 141mg)Tomato juice(1c.- 653mg)Frozen or canned lima beans(1c.-90mg, canned-810mg)Frozen or canned peas(1c. canned- 428mg)Canned spinach(1c.-58mg)Canned carrots(1c. 385mgPastries or cakes made from self-rising flour mixesBouillon(1c. 1152mg)Ham(2 slices 810mg)Sausages(2 links-336mg)Frankfurters(1 beef- 462mg)
10Some Foods with A lot of Sodium Pickles(1 dill- 833mg)Sauerkraut(1 oz.- 213mg)Soy sauce(reg. 1 Tbsp- 914mg)Catsup(1 Tbsp.- 166mg)Cheeses 300 mg/ozCommercially preparedsoups or stews(1c.Campbell’sChunky Chick. Rice-888mg)Potato chips( mg/oz)Pretzels( mg/oz)Salted crackers(314mg/5 )Biscuits(325mg- 2”)Pancakes(200 mg- 1 med)Fast foods(Big Mac-995mg)Olives(blk-352, green- 529)
11Some Foods with A lot of Sodium Perdue 1Split Breast･Nutrition FactsServing Size (6.8 oz.)･Amount Per Serving Calories 370 (19%)Total Fat 20g (31%)･Saturated Fat 6g (30%)･Trans Fat 0gCholesterol 180mg (60%)･Sodium 100mg (4%)Total Carbohydrate 0g (0%)･Protein 48gPerdue Chicken Breast･Nutrition Facts･Serving Size 4 oz. (112 g)･Servings Per Container 12･Calories120Total Fat 2.5g (4%)Saturated Fat 1g (5%)Trans Fat 0gCholesterol 70mg (23%)･Sodium 350mg (15%)Total Carbohydrate 1g (0%)･Protein 22g･
13READ LABELS.1 tsp salt = 6 grams and contains about 2400 mg. of sodium(and 3600 mg. of chloride).A flatware teaspoon is 2-3 x’s larger than a measuringteaspoon!Recommendation: everyone reduce daily sodium intake to2400 mg.Those with high blood pressure get only a modest decrease@ 2400 mgFor significant results sodium to 1500 mg. a day.
14POTASSIUM INTAKE IS CRITICAL. A good balance between potassium & sodium is 3/1.For 1500 mg. sodium you should aim for 4500 mg.potassium.
15POTASSIUM INTAKE IS CRITICAL. Avg. Man gets gramsAvg Woman gets gramsModerate Potassium Deficiency =HTN, Bone loss, kidney stone risk
16POTASSIUM INTAKE IS CRITICAL. 2005 Dietary Guidelines 4.7 grams/day= servings of fruits and vegetables
17Meat and Potatoes are Healthy --nothing beats a potato for potassium -- roast, bake, mashWinter foods…acorn squash, parsnips, sweet potatoesRoasted veggiesSoups with natural meat broth and veggies, tomatoesFish -- halibut, salmon, flounder, tuna are rich in K+International cuisines..lentil soups, chick peas, black beansFruits - berries, bananas, citrus, melons, grapes, raisins,apricotsNuts - peanuts, almonds
18FROZEN VEGETABLES ARE AS NUTRITIOUS AS FRESH • Frozen vegetables, such as green beans, sweet corn and peas,contain similar levels of vitamin C, fiber, magnesium, potassium• Fresh vegetables remain the nutrient leaders, but with storage,nutrient loss occurs, even with refrigeration.Vitamin C losses for some fresh vegetables when storedin the fridge for several days were more thanvegetables stored in freezer.Freezing vegetables “locks in” important vitamins.• Concentrations of total carotenoids, including ß-carotene, luteinand zeaxanthin, were the same in fresh and frozengolden whole kernel corn.
19Women drinking more ff milk, higher intakes of calcium and Vitamin D from foods have lower risk for HTN.(AM Heart Assoc. - Hypertension journal. Feb 2008)
20may boost blood pressure more than thought Drinking moderatelymay boost blood pressure morethan thoughtPublic Library of Science journal PLoS Medicine,March 2008.
21DASH diet (Dietary Approaches to Stop Hypertension). Go to:for a free copy and much more information.
22DASH DIET (DIETARY APPROACHES TO STOP HYPERTENSION) Follows heart healthy guidelines to limit saturatedfat and cholesterol.Focuses on increasing intake of foods rich in nutrientsthat are expected to lower blood pressure, mainly minerals(like potassium, calcium, and magnesium), protein, and fiber.
23DASH DIET (DIETARY APPROACHES TO STOP HYPERTENSION) DASH diet formed the basis for the new USDA MyPyramidAlso adopted by:The National Heart, Lung, and Blood InstituteThe American Heart AssociationThe 2005 Dietary Guidelines for AmericansUS guidelines for treatment of high blood pressure
24DASH DIET (DIETARY APPROACHES TO STOP HYPERTENSION) Type of food Servings on a 2000 Calorie dietGrains and GrainProducts(at least 3 wh. Grains) …………….7- 8Fruits …………………………….4 - 5Vegetables …..…………………….4 - 5Low fat/fat free dairy………………2 - 3Lean meats/poultry/fish……………< 2Nuts, seeds, legumes………………4 - 5 / weekSweets and fats…………………… 1-2/limited
25OTHER HELPFUL WEBSITES Mayoclinic.web -Look up cardiovascular disease, coronary arterydisease, hypertension, and scores of other health related topics.This is one of the best sites for reliable information.You can also find information on Alternative Therapies.Mydash.com -- This site has hundreds of low salt recipes andvarious promotions. Sign up for a weekly newsletterto receive a link to new seasonal recipes.Spicehunter.com and Mccormick.comalso have recipes and promotions and a lot of information onherbs and spices, but the recipes tend to be high in sodium.
26COMERCIALLY BLENDED HERBS AND SPICES MRS. DASH: Original, Chicken, Lemon Herb, Extra Spicy, SouthwestChipotle, and Table Blend.MCCORMICK: Garlic and Herb, and All-Purpose Salt Free;SPICE HUNTER: Seafood Grill and Broil, Garlic Pepper Blend,Italian
27Possibly Effective for Hypertension (Nat. Med.Database) ChocolatePossibly Effective forHypertension (Nat. Med.Database)Dark or milk chocolate grams/day,-provides mg of cocoa polyphenols,-modestly lowers systolic by 4.7 mmHgand-diastolic by 2.8 mmHg in normo- and hypertensive people.
28Possibly Effective for Hypertension (Nat. Med.Database) ChocolatePossibly Effective forHypertension (Nat. Med.Database)Dark chocolate, 6.3 grams daily-provides 30 mg of polyphenols-decreases systolic by 2.9 mmHg and-decreases diastolic by 1.9 mmHg-consumed for 18 weeks by patients with pre- ormild hypertension
29Chocolate Myths Chocolate is high in caffeine. Fact: While eating chocolate may perk you up,A 1.4-ounce chocolate bar or an 8-ounce glass of chocolate milkboth contain 6 mg of caffeine. (regular coffee contains about65-135mg of caffeine.)
30ChocolateMythsChocolate is loaded with saturated fat and is bad for your cholesterol.Fact: Stearic acid, the main saturated fat found in milk chocolate,is unique. It doesn’t raise cholesterol levels like other types ofsaturated fats. In fact, eating a 1.4 ounce chocolate bar instead ofa carbohydrate-rich snack has been shown to increase HDL(good) cholesterol levels.
31Chocolate Myths Chocolate lacks any nutritional value. Fact: Chocolate is a good source of magnesium, copper,iron and zinc. It also contains polyphenols(an antioxidant also found in tea and red wine) that have been associated with a decreased risk of coronary disease.An average chocolate bar contains about the same amount ofantioxidants as a 5-ounce glass of red wine.
32Chocolate Myths Chocolate causes cavities. Fact: Candy alone is not responsible for cavities.Cavities are formed when bacteria in the mouth metabolizesugars and starches from any type of food(soda, candy, juice, bread, rice and pasta) to produce acid.This acid then eats through the enamel of the tooth,causing a cavity.
33Chocolate Myths Myth: Chocolate causes acne. Fact: Studies in the past twenty years have eliminated chocolateas a cause of acne. In fact, many dermatologists doubt thatdiet plays any significant role in the development of acne.Acne is now believed to be caused by a combination of highbacterial levels and oil on the skin
34Chocolate Myths Chocolate causes weight gain. Fact: Any food can be part of a healthy diet if consumed inmoderation. An average chocolate bar contains 220 calories,and 15 grams of fat.Enjoying the occasional piece of chocolate may reduce the risk of severe bingeing, which can occur when you feel deprived of your favorite foods.