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Published byGloria Mosley Modified over 7 years ago
67 million American Adults have hypertension 31% of the population (CDC 2011)
Systolic or diastolic blood pressure of 140/90mmHg Risk Factor for Heart Disease Proper diet can improve blood pressure
Arterial walls in hypertensive adults
High amounts of sodium Saturated fats Processed foods Added sugar Increase fruit and vegetable consumption
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
Standard: 2300mg sodium per day (1 tsp.) Low: 1500mg sodium per day (better results)
Black beans, chickpeas, lentils, kidney beans, black eyed peas, etc. Almonds, sunflower seeds, sesame seeds, pistachios, cashews, peanuts (legume), walnuts, pecans, etc.
Omega 3 fats healthy heart!
Alcohol Cigarettes Caffeine
Can reduce systolic BP by 7-12 mmHg Promotes overall healthy diet
Adults with Hypertension should: EXERCISE!!!!!! Exercise can BP by 10mmHg
GOOD: Monounsaturated and polyunsaturated fats BAD: Saturated and Trans fats
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
"Nutrition and Healthy Eating." DASH Diet: Healthy Eating to Lower Your Blood Pressure. N.p., n.d. Web. 9 Feb. 2015.. CDC. Vital signs: prevalence, treatment, and control of hypertension--United States, 1999- 2002 and 2005-2008. MMWR. 2011;60(4):103-8.
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