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!

Don’t Smoke!

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

Developed by

Connie Crawley, MS, RD, LDConnie Crawley, MS, RD, LD

The University of Georgia Extension The University of Georgia Extension Service Nutrition and Health Service Nutrition and Health

SpecialistSpecialist