Post on 16-Dec-2015
Seven Ways to Control Your Blood Pressure
The University of Georgia The University of Georgia Cooperative Extension Cooperative Extension
ServiceService
Blood Pressure Goals
Less than 140/90Less than 140/90 Less than 130/80 if Less than 130/80 if
have diabeteshave diabetes Ideally 120/80 or lessIdeally 120/80 or less Lifestyle Changes Lifestyle Changes
when over 135/85when over 135/85
The Magnificent Seven
DASH DietDASH Diet Less SodiumLess Sodium ActivityActivity Weight LossWeight Loss No smokingNo smoking Little alcoholLittle alcohol MedicationMedication
D.A.S.H. Diet
Dietary Approaches to Stopping Dietary Approaches to Stopping HypertensionHypertension
Multi-center research projectMulti-center research project First trial - no sodium restrictionFirst trial - no sodium restriction Second trial - sodium restrictionSecond trial - sodium restriction
DASH Diet
Slowly increase intake Slowly increase intake of fruits and of fruits and vegetables to 8 or vegetables to 8 or more per daymore per day
Three servings of low Three servings of low fat and non-fat dairy fat and non-fat dairy products a dayproducts a day
Nuts, seeds and dried Nuts, seeds and dried beans 4-5 times per beans 4-5 times per weekweek
DASH Diet continues...
More whole grain More whole grain cereals and breadscereals and breads
6 ounces or less of 6 ounces or less of meat, fish or poultry meat, fish or poultry per dayper day
Small amounts of Small amounts of liquid or soft liquid or soft margarine or oilmargarine or oil
Eat Less Sodium
DASH more effective DASH more effective if also lowered sodiumif also lowered sodium
Less than 2400 Less than 2400 milligrams per daymilligrams per day
Will get use to less Will get use to less salt in 2-3 weekssalt in 2-3 weeks
Ways to Cut Sodium
Remove salt shakerRemove salt shaker Add little if any salt to Add little if any salt to
cooking cooking Season with lemon or Season with lemon or
winewine Use unsalted canned Use unsalted canned
or frozen vegetablesor frozen vegetables
Use ¼ teaspoon dried Use ¼ teaspoon dried herb or spice or ¾ cup herb or spice or ¾ cup fresh herb to dish fresh herb to dish serving 4serving 4
Prepare soups and Prepare soups and stews ahead without stews ahead without salt and let flavors salt and let flavors blendblend
Most Sodium is Hidden
Most convenience Most convenience foods andfoods and
restaurant foods are restaurant foods are very high in sodiumvery high in sodium
Eat out less often Eat out less often
Using the Food Label to Cut Sodium Sodium is a chemical Sodium is a chemical
that makes up ½ of that makes up ½ of table salttable salt
Limit to 2400 Limit to 2400 milligrams per daymilligrams per day
Look for “low Look for “low sodium” or “salt free” sodium” or “salt free” – watch “reduced – watch “reduced sodium”sodium”
Choose more foods Choose more foods with Daily Value less with Daily Value less than 10%than 10%
Balance higher sodium Balance higher sodium foods with lower foods with lower sodium foodssodium foods
Get More Active
30 minutes at least 5 days a week30 minutes at least 5 days a week Can divide into 10-15 minute periodsCan divide into 10-15 minute periods Work up gradually Work up gradually
Moderate Activity
brisk walkingbrisk walking house cleaninghouse cleaning lawn carelawn care gardeninggardening
swimmingswimming cyclingcycling walking a golf coursewalking a golf course racket sportsracket sports dancingdancing
Lose Weight if Overweight
If follow DASH diet If follow DASH diet and increase activity, and increase activity, weight loss should weight loss should occur graduallyoccur gradually
Even 10 pounds can Even 10 pounds can make a big difference!make a big difference!
Limit alcohol
One drink or less per dayOne drink or less per day 12 ounce beer12 ounce beer 5 ounces of wine5 ounces of wine 1 ½ ounces of liquor1 ½ ounces of liquor
Take Your Blood Pressure Medicine if Prescribed
Don’t stop or Don’t stop or reduce without reduce without doctor’s OKdoctor’s OK
Report any side Report any side effects right awayeffects right away
May need to try May need to try another kind if another kind if causing problemscausing problems
In Summary
Make a “Dash” to more –Make a “Dash” to more – fruits and vegetablesfruits and vegetables whole grains and breadswhole grains and breads non-fat and low fat dairy foodsnon-fat and low fat dairy foods nuts, seeds and beansnuts, seeds and beans
Limit Your Intake of -
AlcoholAlcohol High fat foodsHigh fat foods High sodium foodsHigh sodium foods
Try to -
Not SmokeNot Smoke Control Your Control Your
WeightWeight Be Active Be Active Take Your Take Your
MedicineMedicine