1. Managing High Blood Pressure with the Dash Diet
Presentation by:
Karen A. Ridings, M.S.,R.D.,
Family Consumer Sciences Agent,
Virginia Cooperative Extension, Frederick County
According to the American Heart Association an estimated 9 in 10 Americans will develop high blood pressure in their lifetimes.(1)
High blood pressure is a risk factor for cardiovascular disease (CVD) – the leading cause of death and disability worldwide.
Two eating patterns that are endorsed by the 2010 Dietary Guidelines for Americans are the USDA Food Patterns and their vegetarian adaptations and the DASH (Dietary Approaches to Stop Hypertension) Eating Plan (2)
American Association Fact Sheet: Salt: Reducing Sodium in the Diet of American Children (
Executive Summary – Dietary Guidelines for Americans, 2010

2. What is high blood pressure?
Category Systolic Diastolic
(mmHg) (mmHg) Result
Normal < 120 < Good for you!
Prehypertension or Make changes
in what you
eat, drink, and
be physically
active
High blood pressure is defined as a BP higher than 140/90 mmHG (1 out 3 American Adults)
Many American adults suffer from pre-hypertension, /80-90, which increases their chances of developing hypertension and its complications
Systolic = Top number – when heart beats
Diastolic = Bottom number – when heart relaxes
Resources:
Hypertension 140 or higher or or higher Seek medical
advice

3. What factors may contribute to HBP?
AGE
Diabetes
Heredity
Race or ethnicity
Behaviors : Stress, Weight, Physical Inactivity, Alcohol, Tobacco, Diet
Age – Adults over 55 years of age have a 90% chance of developing HBP over their lifetime.
Diabetes increases risk
Ethnicity: Greater risk for African Americans and Mexican Americans
Behaviors:
Stress
Overweight
Inactivity – involvement in moderate exercise
Alcohol – not drinking in moderation
Smoking
Diet – not following a heart healthy diet that includes reduced salt and sodium, reduced saturated and trans fats, reduced cholesterol, and rich in nutrients associated with lowering BP (potassium, magnesium, calcium, protein , and fiber.

4. High Blood Pressure puts you at greater risk for…
HEART DISEASE
STROKE
DAMAGE TO KIDNEYS OR EYES
HBP makes your heart work too hard and stiffens the walls of your arteries. This can impact all of your organs.
Heart Disease - heart attack
Stroke – hemorrhage in the brain
Kidneys – reduced functioning
Eyes - blindness

5. WAYS TO CONTROL HBP Achieve healthy body weight
Reduce sodium and salt in your diet
If you drink, do so in moderation
Stop smoking
Exercise – at least 30 minutes per day of moderate activity = a level where you can still talk but not very much
Be kind to your heart

6. DASH DIET
Two key studies by National Heart, Lung, Blood Institutes showed that blood pressured can be
reduced with the DASH DIET….
D – Dietary
A – Approaches to
S – STOP
H- Hypertension
The DASH diet is endorsed by the American Heart Association , 2010 Dietary Guidelines for Americans, National Heart, Lung, Blood Institutes
The Dietary Approaches to Stop Hypertension has effectively reduced blood pressure and has now been found to reduce heart failure according to a study conducted by the Cardiovascular Epidemiology Research Unit at Beth Israel Deaconess Medical Center in Boston, Massachusetts. This 7-year observational study followed 36,019 women between the ages of 48 and 83. The results, reported in the May 2009 issue of the "Archives of Internal Medicine," show women who ate a diet most resembling the DASH diet plan had a 37 percent lower rate of heart failure after an adjustment for a number of factors including smoking, body mass index and high blood pressure. (

7. What is the DASH DIET ?
Lower in Saturated Fats, Cholesterol, Total Fat, Sodium
Rich in Fruit, Vegetables, Fat Free Milk Products, Whole Grains, Lean Protein, Beans, Seeds, Nuts
Rich in Potassium, Magnesium, and Calcium

8. Getting Started What’s on your plate?
Ask participants to assess their eating habits for 1 day or 1 meal.
Form is available in :
(Your Guide to Lowering your Blood Pressure with Dash – p. 26)

9. What are your goals? Reduce your sodium and salt?
Achieve and maintain a healthy weight?
Increase physical activity?
Reduce your consumption of alcohol?
Reduce unhealthy fats?
Sodium recommendations from 2010 Dietary Guidelines: - General public – 2300 mg
mg for persons 51 and older, African Americans or anyone who has hypertension, diabetes, or chronic kidney disease.
Healthy Weight – have group calculate BMI with chart
Physical Activity Recommendations: Adults – 30 minutes per day at least 5 days per week of moderate activity, Children – 60 minutes per day
Alcohol (ETOH) – 1 drink for women per day, 2 drinks for men per day
Reduce saturated and trans fats, and cholesterol.

10. Plan a menu Tips for Changes: Add a vegetable and fruit to a meal
Increase use of fat free or low fat milk products
Limit lean meats to 6 ounces per day
Include 2 or more vegetarian style meals/week
Try a new whole grain such as whole wheat pasta
For snacks and dessert try fruit or other foods low in saturated fats, sugar, salt and calories.
Use fresh, frozen, or low sodium canned fruit and vegetables

11. Read your labels Review label reading. Focus on sodium.
“ Read the Nutrition Facts labels on foods to compare the amount of
sodium in products. Look for the sodium content in milligrams and the
Percent Daily Value. Aim for foods that are less than 5 percent of the
Daily Value of sodium. Foods with 20 percent or more Daily Value of
sodium are considered high. You can also check out the amounts of
the other DASH goal nutrients. “
Labels:
Sodium Free = 5 mg or less
Very Low Sodium = 35 mg or less
Low Sodium = 140 mg or less
Reduced or Less Sodium = Sodium reduced by 25% or more

12. Add Spice to Your Life Anise Basil Mint Parsley Pepper Rosemary, Sage
Thyme
Tarragon
Etc.
Provide handouts regarding cooking with spices to reduce sodium.
The sky is the limit!!
Use your imagination!

13. DASH to Good Health Today!