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    Hypertension Flyer

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    Blood pressure measures the pressure of blood flowing through blood vessels. High blood pressure, also called hypertension, can damage the heart and kidneys if left untreated. To control blood pressure, it is important to maintain a healthy weight, follow the DASH diet which focuses on fruits, vegetables and low-fat dairy, exercise regularly, limit sodium, caffeine and alcohol intake, and manage stress. The DASH diet recommends whole grains, vegetables, fruits, low-fat dairy, lean proteins, nuts and seeds, and unsaturated fats while limiting sweets, red meat and saturated fats.

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    Hypertension Flyer

    Uploaded by

    api-273102163
    148 views2 pages
    Blood pressure measures the pressure of blood flowing through blood vessels. High blood pressure, also called hypertension, can damage the heart and kidneys if left untreated. To control blood pressure, it is important to maintain a healthy weight, follow the DASH diet which focuses on fruits, vegetables and low-fat dairy, exercise regularly, limit sodium, caffeine and alcohol intake, and manage stress. The DASH diet recommends whole grains, vegetables, fruits, low-fat dairy, lean proteins, nuts and seeds, and unsaturated fats while limiting sweets, red meat and saturated fats.

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    Blood pressure measures the pressure of blood flowing through blood vessels. High blood pressure, also called hypertension, can damage the heart and kidneys if left untreated. To control blood pressure, it is important to maintain a healthy weight, follow the DASH diet which focuses on fruits, vegetables and low-fat dairy, exercise regularly, limit sodium, caffeine and alcohol intake, and manage stress. The DASH diet recommends whole grains, vegetables, fruits, low-fat dairy, lean proteins, nuts and seeds, and unsaturated fats while limiting sweets, red meat and saturated fats.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    148 views2 pages

    Hypertension Flyer

    Uploaded by

    api-273102163
    Blood pressure measures the pressure of blood flowing through blood vessels. High blood pressure, also called hypertension, can damage the heart and kidneys if left untreated. To control blood pressure, it is important to maintain a healthy weight, follow the DASH diet which focuses on fruits, vegetables and low-fat dairy, exercise regularly, limit sodium, caffeine and alcohol intake, and manage stress. The DASH diet recommends whole grains, vegetables, fruits, low-fat dairy, lean proteins, nuts and seeds, and unsaturated fats while limiting sweets, red meat and saturated fats.

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    © All Rights Reserved
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    of 2

    High Blood Pressure (Hypertension)

    Blood pressure measures the natural pressure created by blood pumping through the
    blood vessels. The top number, or systolic blood pressure, measures the blood pressure
    while the heart pumps. The bottom number, or diastolic blood pressure, measures the
    blood pressure when the heart is at rest. High blood pressure can cause damage to the
    heart and kidneys so it is important to keep in a normal range.
    Blood pressure readings in mm Hg (Mercury)
    Normal: Systolic < 120 AND Diastolic < 80
    Pre-hypertension: Systolic 120 139 OR Diastolic 80-89
    Hypertension: Systolic 140 OR Diastolic 90
    What to do if your blood pressure is above normal

    Maintain a healthy weight and follow the DASH diet (see following page).
    Do aerobic exercise 30 to 60 minutes a day three to five days a week
    Exercise strengthens the heart and blood vessels. Get a doctors approval for straining exercise
    such as weight lifting which can raise blood pressure.

    Watch the sodium


    Research on very low sodium diets shows mixed results. The best advice is to put down the salt
    shaker and limit processed food with excess salt, sugar and additives. Eat less of the Salty Six:
    bread and rolls, cold cuts and cured meats, pizza, fried or canned poultry, canned soup, and fast
    food sandwiches. Experiment with herbs, spices, and citrus juices to flavor your food. When eating
    out, ask for your food to be cooked without added salt.

    Eat more fresh fruit and vegetables


    They contain important minerals A diet low in potassium, calcium, and magnesium can cause
    high blood pressure. Fruit and vegetables also contain vitamin C, which some studies have shown to
    reduce high blood pressure.

    Eat plant-based proteins


    Increase legumes, nuts and seeds and move away from meat or dairy as the focus of the meal.

    Limit saturated (animal) fats and trans/hydrogenated fats


    Butter, cheese and cream contain saturated fats. Margarine, commercial baked goods and many
    processed foods contain trans and hydrogenated fats. Both can contribute to hardening arteries
    which can raise blood pressure.

    Watch the caffeine and alcohol


    Keep caffeine to less than 200 mg/day (one eight-ounce cup coffee = 150 200 mg caffeine).
    Alcohol can increase blood pressure. Limit daily intake to less than one (women) or two (men)
    drinks per day.

    Relax
    Try to spend 30 minutes a day relaxing with yoga or meditation; listen to soothing music; read a
    good book or take a warm bath (but don't linger in a hot bath or sauna).

    Check your medications and supplements


    Ask your doctor about medications such as decongestant nasal sprays, non-steroidal
    anti-inflammatory drugs (NSAIDS), and supplements such as guarana, kola nut, yerba mate,
    ginseng, and licorice root these all can increase blood pressure.

    What to eat to regain or maintain normal blood pressure


    Eat a whole grain, plant-based diet. It is high in fiber, vitamins (especially A, the Bs, C, D,
    and E), and minerals (especially calcium, potassium, and magnesium) and contains
    healthy fats.
    Recommended servings
    Food
    1600 2100 2600 3100
    Single serving examples
    group
    kcals/day
    kcals/day
    Whole
    6 8/day
    10 11/day
    1 ounce slice whole wheat bread
    grains and
    1 ounce dry grain/cereal such as
    cereals
    oats, brown rice, or pasta (Cooked
    yield varies from -1 cup.)
    Vegetables 3 5/day
    5 6/day
    1 cup raw, dark, leafy greens
    cup raw or cooked vegetables
    (size of the bulb of a light bulb)
    cup dried vegetables
    cup vegetable juice
    Fruits
    4 5/day
    5 6/day
    1 medium stone fruit (size of a
    (If taking
    tennis ball)
    statin drugs,
    cup chopped fruit or berries
    do not eat
    cup dried fruit
    grapefruit)
    cup fruit juice
    Nuts, seeds, At least 1
    At least 1
    cup nuts and seeds
    dried
    serving/day serving/day
    2 tablespoons peanut butter
    beans/peas
    cup cooked dried beans/peas
    Dairy or
    Alternative

    2 3/day

    3 4/day

    1 cup milk or milk alternative*


    1 cup plain yogurt or alternative*
    cup cottage cheese*

    What it provides
    Energy, fiber

    Fiber, vitamins, (A,


    Bs, C, E, K),
    minerals (calcium,
    magnesium,
    potassium)
    Fiber, vitamins, (A,
    Bs, C, E), minerals
    (calcium,
    magnesium,
    potassium)
    Energy, protein,
    fiber, healthy fats,
    vitamins (esp. E),
    minerals (esp.
    magnesium)
    Calcium, vitamin D,
    protein

    *Choose 2% or less for fat content.

    Lean meats, 1 2/day


    poultry, fish

    2 3/day

    Fat

    3 4/day

    2 3/day

    3 ounces broiled, roasted, braised


    lean meat, skinless poultry, or fish
    (size of a deck of cards)
    1 whole egg or 2 egg whites
    small avocado
    1 teaspoon butter or olive oil
    1 tablespoon mayonnaise (made
    with olive oil is best)
    2 tablespoons salad dressing*

    Protein, zinc,
    magnesium
    Energy, fat-soluble
    vitamin absorption

    *Choose cold pressed oils such as olive oil,


    organic canola oil or avocado oil

    Sweets

    3/week

    5/week

    1 tablespoon sugar
    1 tablespoon jam or jelly
    cup sorbet
    1 cup lemonade

    Non-essential

    Sources:
    1. Raymond, J. L. & Couch, S. C., (2012). Medical nutrition therapy for cardiovascular disease. In L. K. Mahan, S. Escot-Stump & J. L.
    Raymond (Eds.), Krause's Food and the Nutrition Care Process (13 ed.). St. Louis, MI: Elsevier Saunders.
    2. The Mayo Clinic. (2013). High blood pressure. Retrieved from http://www.mayoclinic.com/health/high-blood-pressure/DS00100
    3. Weil, A. (2012). High blood pressure, hypertension. Retrieved from http://www.drweil.com/drw/u//high-blood-pressure-treatment

    Updated September, 2013

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