Dietary Approaches to Stop Hypertension (DASH) Eating Plan

1. Dietary Approaches to Stop Hypertension (DASH)Eating Plan

2. Why DASH? • 1/3 of Americans have hypertension • DASH may prevent or help control high blood pressure • Clinically proven

3. Those with prehypertension Systolic 120-139 mmHg Diastolic 80-89 mmHg Those with Stage 1 hypertension Systolic 140-159 mmHg Diastolic 90-99 mmHg Who should try it?

4. What is DASH? • High in potassium, calcium, magnesium, fiber, protein • Lower in fat and cholesterol

6. Plenty of Grains and Produce

7. Good Protein Sources

8. Minimal Fat and Sugar

9. Side Benefits • Somewhat similar to Dietary Guideline recommendations • May help prevent cancer • Anyone can choose to follow it (NOT a diet)

10. Getting Started • Small steps • Focus on 1-2 changes • Add 1 more serving at a time • Think food, not nutrients • Increase fluid intake

11. Getting started • Plan ahead • Have produce at each meal/snack • Include vegetarian entrees • Keep a food record

12. Read food labels

14. Winning at DASH • Be flexible • Aim for 6 months of dietary change

15. TYPICAL Frosted Flakes 1% milk toast with butter coffee MODIFIED whole grain cereal with almonds, raisins & berries skim milk whole wheat toast with reduced-fat pb Moving toward DASH - breakfast

16. TYPICAL candy bar or potato chips pop MODIFIED Banana or grapes with yogurt Water or 100% fruit juice Moving toward DASH - snacks

17. TYPICAL turkey & cheddar sandwich on white bread with mayo apple pop Fritos MODIFIED add lettuce and tomato, choose whole wheat bread, use reduced-fat mayo skim milk baked tortilla chips add baby carrots or mandarin oranges Moving toward DASH – sack lunch

19. TYPICAL spaghetti with Italian sausage green beans garlic bread MODIFIED Add salad with chopped broccoli, mushrooms, tomato, sunflower seeds Use turkey sausage or eat ½ sausage Moving toward DASH - dinner

20. TYPICAL Ice cream MODIFIED Max ½ cup ice cream or choose frozen yogurt Add frozen or chopped fresh peaches Moving toward DASH - dessert

21. DASH Resources • Your Guide to Lowering Blood Pressure With DASH • http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/index.htm • The DASH Diet Action Plan, by Marla Heller, MS, RD • http://dashdiet.org

22. Next phase – Sodium reduction Guidelines • General population: maximum 2300 milligrams sodium/day (1 tsp. salt) • People with high blood pressure or adults 40 years and older: maximum 1500 milligrams sodium/day

23. Major Dietary Sodium Sources • Processed foods • Restaurant foods

24. How to reduce sodium • Choose fewer packaged, processed foods • Buy reduced-sodium soup and canned vegetables • Use less salt in cooking • Minimal use of condiments like Worcestershire sauce, steak sauce, pickles, and salad dressing

25. Add flavor instead of salt • Use citrus peel (zest) • Add hot peppers • Use wine or specialty vinegars instead of high-sodium marinades • Add espresso powder or dry granulated coffee and use less salt • Use fresh herbs

26. Sodium label terms Sodium/Salt Free • less than 5 mg per serving • Very low sodium • 35 mg or less per serving • Low sodium • 140 mg or less per serving Reduced Sodium/Less Sodium • 25% less per serving than regular product • Light in sodium • 50% less per serving than regular product

27. Need help? • Ask for dietitian referral • Involve your family/co-workers

29. Questions?