Controlling Blood Pressure with Diet
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Transcript of Controlling Blood Pressure with Diet
The DASH food plan gives you lots of fruit, vegetable and low-fat dairy choices, and helps you cut down on fat and cholesterol. Here are some tips for using the DASH plan:• Make whole grains (like whole
wheat pasta, and brown rice), beans and vegetables the center of your meals.
• Eat smaller servings of meat.• Watch out for fatty foods like
oil, margarine, butter and salad dressing. Use very little of these, or use low-fat or nonfat types.
• Have fruits and fruit juices for desserts and snacks. If you eat foods like ice cream, cookies and potato chips, choose the low-fat, low-sugar ones.
• Keep a food diary. Writing down what you eat and drink will help you keep track of your food plan.
• Don’t be too hard on yourself if you slip up.
Controlling Blood Pressure with Diet
• High blood pressure raises your risk of heart disease, heart attack, stroke and many other conditions. If you lower your blood pressure (even by only a few points), you will reduce your risk of these.
• Blood pressure tends to go up as you get older. Controlling your blood pressure now (even if it isn’t high) can prevent future health problems.
What’s so important about blood pressure?
The DASH food plan can help control your blood pressure.
• Try to eat no more than 1,500-2,300 mg of sodium a day. (One level teaspoon of salt has about 2,000 mg of sodium.)
• Lose weight if you need to. Ask your doctor for help.
• If you drink alcohol, limit it to 1-2 servings a day (1 serving = 11/2 oz of 80 proof liquor or 5 oz of wine or 12 oz of beer).
• Talk to your doctor before you stop taking your blood pressure medicine or if you plan to take any other medicines.
• Don’t smoke.
My blood pressure is:
My blood pressure goal is:
Copyright © 2004-2014 Pritchett & Hull Associates, Inc. DO NOT DUPLICATE.
Product # 288
®
Pritchett & Hull Associates, Inc. Atlanta, GA 800-241-4925 Bringing Patients & Health Together
Here are some other ways to control your blood pressure:
The DASH Food Plan
Follow this healthy, well-balanced food plan to help you lower your blood pressure.
Copyright © 2004-2014 Pritchett & Hull Associates, Inc.
DO NOT DUPLICATE.
Source: Dietary Approaches to Stop Hypertension Clinical Study
This plan is based on 2,000 calories per day. Depending on your calorie needs, your number of servings may vary. Ask your doctor how many calories you need.
Food Group Daily Servings Serving Size Sample Foods Notes
Grains & grain products
6–8
1 slice bread 1 oz dry cereal 1/2 cup cooked rice, pasta or cereal
whole wheat bread, English muffin, pita bread, bagel, cereals, grits, oatmeal, crackers, unsalted pretzels and popcorn (whole grains where possible)
major source of energy & fiber
Fruits
4–5
1 medium fruit 1/4 cup dried fruit 1/2 cup fresh, frozen or canned fruit or fruit juice
apricots, bananas, dates, grapes, oranges, orange juice, prunes, raisins, grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, tangerines and strawberries
important sources of potassium, magnesium & fiber
Low-fat or nonfat dairy foods
2–3
8 oz milk 1 cup yogurt 11/2 oz cheese
skim or 1% milk, skim or low-fat buttermilk, nonfat or low-fat yogurt, low-fat and nonfat cheese
major sources of calcium & protein
Lean meats, poultry & fish
2 or less
3 oz cooked meats, poultry or fish
select only lean meats; trim away vis-ible fats; broil, roast or boil instead of frying; remove skin from poultry
rich sources of protein & magnesium
Nuts, seeds & dry beans
4–5 a week
11/2 oz or 1/3 cup nuts 1/2 oz or 2 Tbsp seeds 1/2 cup cooked dry beans/peas 2 Tbsp peanut butter
almonds, filberts, mixed nuts, peanuts, walnuts, sunflower seeds, kidney beans, lentils
rich sources of energy, protein, magnesium, potassium, fiber
Vegetables
4–5
1 cup raw, leafy vegetable 1/2 cup cooked vegetable 6 oz vegetable juice
tomatoes, potatoes, carrots, peas, squash, broccoli, turnip greens, collards, kale, spinach, artichokes, beans, sweet potatoes
rich sources of potassium, magnesium & fiber
Sweetsno more than
5 a week
1 Tbsp sugar 1 Tbsp jelly/jam 1/2 cup sorbet/gelatin 8 oz lemonade
maple syrup, sugar, jelly, jam, fruit-flavored gelatin, jelly beans, hard candy, fruit punch, sorbet, ices
Sweets should be low in fat
Fats & oils
2–3
1 tsp soft margarine 2 Tbsp low-fat mayonnaise 2 Tbsp light salad dressing 1 tsp vegetable oil
soft margarine, low-fat mayonnaise, light salad dressing, vegetable oil (such as olive, corn, canola, or safflower)
DASH has 27% of calories as fat, including fat in or added to foods
®
Pritchett & Hull Associates, Inc. Atlanta, GA 800-241-4925 Bringing Patients & Health Together