D-A-S-H? The acronym DASH stands for dietary approaches to stop
hypertension It helps prevent and lower high blood pressure
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WHAT IS IT? A dietary solution to high blood pressure Another
option to choose over medication Diet focused on low sodium,
saturated and trans fat
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RESEARCH Dash focuses on- Vegetables, Fruits, low fat-dairy
products Whole grains, fish, poultry, beans, seeds, nuts, and
vegetable oils Rich in potassium, calcium, magnesium, fiber, and
protein
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HYPERTENSION
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WHAT IS HYPERTENSION Hypertension is high blood pressure This
can do damage to your body over time There are different causes for
this but dieting can help There are two types systolic(pumping) and
diastolic(between beats)
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REASEARCH Blood pressure is considered high when at or above
140/90 mmHg If you have diabetes or or kidney disease high blood
pressure is determined at 130/80 mmHg This condition is dangerous
because it makes your heart work too hard Damages your blood
vessels and organs Heart, kidneys, brain and eyes are effected
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DAILY DASH NUTRIENT GOALS Total fat27% of cal Saturated fat6%
of cal Protein18% of cal Carbohydrate55% of cal cholesterol150 mg
sodium2,300 mg* Potassium4,700mg calcium1,250 mg Based on 2,000
calorie diet
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HOW IT HELPS The diet helps by lowering intake of things that
help raise your blood pressure things like- Sodium Saturated fat
Trans fat
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CONTINUED Also includes high levels of things that help fight
blood pressure and vessel clogging Potassium Calcium Fiber
Magnesium
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NUTRITION FACTS- WOMEN AgeCal needed for sedentary activity Cal
needed for moderate activity level Cal needed for active level
19-302,0002,000-2,2002,400 31-501,8002,0002,200
51+1,6001,8002,000-2,200
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NUTRITION FACTS-MEN AgeCal needed for sedentary activity level
Cal needed for moderate activity level Cal needed for active level
19-302,4002,600-2,8003,000 31-502,2002,400-2,6002,800-3,000
51+2,0002,200-2,4002,400-2,800
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MAKING HEALTHY CHOICES The DASH plan also recommends certain
thing that aren't necessarily included in the plan Recommend do not
smoke this can effect the success of the diet And also dont drink
or limit drinking this can also effect the diet working for
you
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STARTING/TRANSITIONING Add a serving of vegetables to two meals
a day Choose whole grains when possible Include three servings of
fat free/low-fat dairy a day Limit lean meats to 6 ounces a day Two
or more meatless meals a week Start reading nutrition facts
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OTHER WAYS TO HELP HYPERTENSION Other ways to help hypertension
could involve Seeing a medical professional Medication Exercise
Meditation
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MORE BENEFITS OF DASH Dash because of its nutritional
properties can help the average person lose weight as well with
exercise Because of its low sodium, trans fat and saturated fat it
can help lower your weight It makes you eat healthier food which
provides vitamins and nutrients you may not normally receive
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http://www.youtube.com/watch?v=HNniQHqAQk4
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CONCLUSION In conclusion the DASH diet is a realistic and
helpful alternative to medication for high blood pressure and can
also help the average person lose weight and be overall
healthier.