Natural Ways to Lower Blood Pressure Diane Andrea, RD, LD Wellness Consultant J.W. Terrill Agenda
What is high blood pressure and why does it matter? Risks of high blood pressure Natural ways to lower blood pressure Blood Pressure Blood Pressure
Category Systolic Diastolic Normal
less than 120 and less than 80
Pre-hypertension 120-139 or 80-89
Hypertension stage 1 140-159 or 90-99
Hypertension stage 2 160 or higher or 100 or higher Emergency care
needed or higher than 110 mm HG (upper #)
higher than 180 mm HG (lower #) Hypertension
77% with first stroke 140/90 69% with first heart attack - 140/90 Symptomless disease Complications of High Blood Pressure Heart failure
Aneurysms Kidney failure Heart attack and stroke Vision changes or blindness Major Risk Factors Age
Rises with age Race/Ethnicity African Americans Gender
Major Risk Factors Sodium in diet Overweight or obesity Alcohol Lack of potassium Lack of physical activity Smoking
Top Ten Ways to Naturally Lower Blood Pressure Top Ten #1 Healthy Diet
Healthy Diet Emphasizes Fruits Vegetables Fat-free and low-fat dairy Includes
Whole grains Fish Poultry Unsalted Nuts Healthy Diet Low in
Saturated fat Cholesterol Total fat Reduced in Red meats Sweets
Added sugars Sugar-containing beverages Healthy Diet Rich in Potassium Magnesium
Calcium Protein Fiber DASH Study Study 1 Regular American diet
Regular American diet with more fruits and vegetables DASH eating plan DASH Details
Nutrient Goals Total fat- 27% of calories Saturated fat 6% of calories Protein 18% of calories Carbohydrate 55% of calories Fiber 30 grams
Nutrient Goals Cholesterol 150 mg Sodium 2300 mg* Potassium 4700 mg Calcium 1250 mg Magnesium 500 mg * 1500 mg
Vegetables Goal: 4-5 servings per day One serving = cup cooked or raw, 1 cup leafy raw, cup no sodium vegetable juice Vegetables
Good source of vitamins A, C, potassium, magnesium, dietary fiber and other diseasefighting substances Eat a variety of color Avoid fatty toppings Eat whole, raw vegetables when available Fruits
Goal: 4-5 servings per day Serving size = cup fresh, frozen or canned fruit, 1 medium piece fruit, cup 100% juice Fruits Good source of vitamins A, C, potassium, magnesium and dietary fiber
Enjoy mostly fresh, frozen or fruits Watch for added sugars Limit juices Fruits & Vegetables Rich Sources of potassium, magnesium and fiber
broccoli, carrots, collards, green beans, green peas, kale, lima beans, potatoes, spinach, squash, sweet potatoes, tomatoes apples, apricots, bananas, dates, grapes, oranges, grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, raisins, strawberries, tangerines
Grains Goal: 6 - 8 ounces One serving = 1 slice bread, cup cooked pasta, rice, cereal, 1 tortilla, or bagel High in carbohydrates, vitamins, iron and fiber
Grains Choose whole grain breads and cereals for fiber Avoid processed grains Avoid adding toppings and spreads high in calories and fat Milk and Milk Products
Goal: 2 - 3 cups per day One serving = 1 cup milk, 1 cup yogurt, 1 oz. cheese, 2 oz. processed cheese Good source of calcium and protein Choose low-fat or fat-free Lean Meat, Poultry & Fish
Goal: 6 oz a day One serving = 1 oz. lean meat, poultry or fish, 1 egg Good source of protein, iron, zinc, vitamin B12, magnesium Lean Meat, Poultry & Fish
Bake, broil, or grill Remove skin from poultry and trim visible fat from meats Limit highly processed meats Eat more fish, beans and peas Nuts, Seeds & Legumes
Goal: 4-5 per week Serving size = 1 oz. nuts (1/3 cup), 2 Tbsp. peanut butter, 2 Tbsp. seeds, cup cooked legumes Rich source of energy, magnesium, protein and fiber Especially almonds, hazelnuts, peanuts, walnuts,
sunflower seeds, kidney beans, lentils, split peas Fats & Oils Goal: 2-3 servings per day (no more than 30% of total calories Serving size = 1 tsp. soft margarine, 1 tsp. vegetable oil, 1 Tbsp. mayo, 2 Tbsp. salad
dressing Fats & Oils Most fat should come from fish, nuts and vegetable oils Limit animal fats Limit trans fats
Sweets & Added Sugars Goal: 5 or less per week Serving sizes = 1 Tbsp sugar, 1 Tbsp jelly or jam, cup sorbet, gelatin Top Ten
#2 Watch Your Waist Waist Circumference Less than 35 inches for women Less than 40 inches for men Healthy BMI
Top Ten #3 Get Moving Exercise Strengthens the heart Helps with stress reduction Helps maintain a healthy weight
If you have high blood pressure Ask physician about what kind and how much Physical Activity All adults should accumulate 150 minutes of moderate activity a week Walking 3.5 miles per hour
Hiking Yard work Dancing OR 60 minutes of vigorous activity a week Running 5+ miles per hour Aerobics
Freestyle lap swimming Bicycling 10+ miles per hour Top Ten #4 Know the Salty Six Know the Salty Six
Breads and Rolls Cold cuts and cured meats Pizza Poultry Soup Sandwiches
Sodium Sodium Chloride NaCl, table salt Processed foods Salt substitutes Label Reading
DASH Study Study 2 DASH eating plan or typical American diet and low sodium 3300mg 2300mg
1500mg Tips to Lower Sodium Buy fresh, plain frozen, or canned "with no salt added" vegetables. Use fresh poultry, fish, and lean meat. Use herbs, spices, and salt-free seasoning
blends. Cook rice, pasta, and hot cereals without salt. Tips to Lower Sodium Cut back on instant or flavored rice, pasta, and cereal mixes. Choose "convenience" foods that are lower in
sodium. Cut back on frozen dinners, pizza, packaged mixes, canned soups or broths, and salad dressings. Tips to Lower Sodium Rinse canned foods, such as tuna, to remove
some sodium. When available, buy low- or reduced-sodium, or no-salt-added versions of foods. Choose ready-to-eat breakfast cereals that are lower in sodium. Flavor the Food
Beef - bay leaf, marjoram, nutmeg, onion, pepper, sage, thyme Lamb - curry powder, garlic, rosemary, mint Pork - garlic, onion, sage, pepper, oregano Flavor the Food Veal - bay leaf, curry powder, ginger, marjoram,
oregano Chicken - ginger, marjoram, oregano, paprika, poultry seasoning, rosemary, sage, tarragon, thyme Fish - curry powder, dill, dry mustard, lemon juice, marjoram, paprika, pepper
Flavor the Food Carrots - cinnamon, cloves, marjoram, nutmeg, rosemary, sage Corn - cumin, curry powder, onion, paprika, parsley Green Beans - dill, curry powder, lemon juice, marjoram, oregano, tarragon, thyme
Flavor the Food Greens - onion, pepper Peas - ginger, marjoram, onion, parsley, sage Potatoes - dill, garlic, onion, paprika, parsley, sage
Flavor the Food Summer Squash - cloves, curry powder, marjoram, nutmeg, rosemary, sage Winter Squash - cinnamon, ginger, nutmeg, onion Tomatoes - basil, bay leaf, dill, marjoram, onion, oregano, parsley, pepper
Eating Out Ask questions Terminology pickled, cured, smoked, soy sauce, broth Limit condiments
Top Ten #5 Limit Alcohol Alcohol Raises blood pressure Contains empty calories
Serving size = One drink for women, two drinks for men 12 ounces beer 5 ounces wine 1 ounce 80-proof whiskey Top Ten
#6 Avoid Smoke Top Ten #7 Stop Stressing Stop Stressing Increases stress hormones
Increases blood pressure Purposeful meditation can help Top Ten #8 Monitor Top Ten
#9 Be Cautious with Caffeine Top Ten #10 Chocolate, Yogurt and Beets, Oh My! Dark Chocolate
70% cocoa or higher Small piece Yogurt Calcium Digestion
Beet Juice Random studies Before You Start Lifestyle changes achieve and maintain a healthy weight healthy eating
regular physical activity Continue medication until you speak with your physician Getting Started Make gradual changes if needed
Focus on fruits and vegetables Focus on sodium reductions What If I Slip? Write it down Ask yourself why? Make attainable goals
Celebrate success DASH Eating Plan http:// www.nhlbi.nih.gov/health/public/heart/hbp/da sh/new_dash.pdf
Questions? Thank you
