SOME FACTS ABOUT

BLOOD PRESSUREand…

How to keep it normal!

“Ideal” blood pressure

115 mm Hg - systolic

75 mm Hg diastolic

115/75 mm Hg

according to the new standard set by the Seventh Joint National

Committee on Prevention, Detection, Evaluation, and Treatment of

High Blood Pressure (2003)

“prehypertension”120 –139 mmHg systolic or 80-89 mm Hg diastolic

Stage 1 hypertension.140 – 159 mm Hg systolic or 90 –99 mm Hg diastolic

Stage 2 hypertension>160 mm Hg systolic or > 100 mm Hg diastolic

STAGES OF HYPERTENSION

ISOLATED SYSTOLIC HYPERTENSION--ISH

___________________________

•High systolic blood pressure is very dangerous--

even when the diastolic pressure is low

•140 mm/Hg Systolic = 2x’s the risk of CVD

than

120 mm Hg. Systolic pressure

•An ISH of 150 mm Hg imparts three times the risk.

•It’s estimated 25% of the population has BP.

•At age 65 about 60% of folks have BP

•Fifteen years later, about 90% will have BP.

The Risk Factors for High Blood Pressure:

Age

Race

Family history

Excess weight (>25 BMI or

>25 %Body Composition)

Inactivity

Tobacco use

Sodium intake

Low potassium, calcium, magnesium intake

Alcohol-even moderate intake for some

Stress

The Risk Factors for High Blood Pressure:

Other chronic conditions that contribute:

• high cholesterol

• diabetes

• kidney disease

• insufficient sleep and sleep apnea

• overwork – working more than 40 hrs/wk.

Complications:

Damage to the arteries

Heart Failure

Blocked or ruptured blood vessel in brain –

resulting in stroke.

Damage to blood vessels in the kidneys

and eyes.

Some Foods with A lot of Sodium

Pastries or cakes made

from self-rising flour

mixes

Bouillon(1c. 1152mg)

Ham(2 slices 810mg)

Sausages(2 links-336mg)

Frankfurters(1 beef- 462mg)

Smoked meats or fish(turkey-

278)

Sardines(1oz.- 141mg)

Tomato juice(1c.- 653mg)

Frozen or canned lima beans

(1c.-90mg, canned-810mg)

Frozen or canned peas

(1c. canned- 428mg)

Canned spinach(1c.-58mg)

Canned carrots(1c. 385mg

Potato chips(120-180mg/oz)

Pretzels(290-560mg/oz)

Salted crackers(314mg/5 )

Biscuits(325mg- 2”)

Pancakes(200 mg- 1 med)

Fast foods(Big Mac-995mg)

Olives(blk-352, green- 529)

Some Foods with A lot of Sodium

Pickles(1 dill- 833mg)

Sauerkraut(1 oz.- 213mg)

Soy sauce(reg. 1 Tbsp- 914mg)

Catsup(1 Tbsp.- 166mg)

Cheeses 300 mg/oz

Commercially prepared

soups or stews(1c.Campbell’s

Chunky Chick. Rice-888mg)

Perdue Chicken Breast

･Nutrition Facts

･Serving Size 4 oz. (112 g)･

Servings Per Container 12･

Calories120

Total Fat 2.5g (4%)

Saturated Fat 1g (5%)

Trans Fat 0g

Cholesterol 70mg (23%)･

Sodium 350mg (15%)

Total Carbohydrate 1g (0%)･

Protein 22g･

Some Foods with A lot of Sodium

Perdue 1Split Breast

･Nutrition Facts

Serving Size (6.8 oz.)･Amount Per

Serving Calories 370 (19%)

Total Fat 20g (31%)･Saturated Fat

6g (30%)･

Trans Fat 0g

Cholesterol 180mg (60%)･Sodium

100mg (4%)

Total Carbohydrate 0g (0%)･Protein

48g

Perdue All Natural Chicken Breast

Nutrition Facts

Serving Size 137g/4.8oz.

Calories 140 (7%)

Total Fat 1.5g (2%)

Saturated Fat 0.5g (3%)･Trans Fat 0g

Cholesterol 90mg (30%)

Sodium 60mg (3%)

Total Carbohydrate 0g (0%)･Protein 32g

Some Sodium Values in Foods

READ LABELS.

• 1 tsp salt = 6 grams and contains about 2400 mg. of sodium

(and 3600 mg. of chloride).

• A flatware teaspoon is 2-3 x’s larger than a measuring

teaspoon!

• Recommendation: everyone reduce daily sodium intake to

2400 mg.

• Those with high blood pressure get only a modest decrease

@ 2400 mg

• For significant results sodium to 1500 mg. a day.

POTASSIUM INTAKE IS CRITICAL.

•A good balance between potassium & sodium is 3/1.

•For 1500 mg. sodium you should aim for 4500 mg.

potassium.

POTASSIUM INTAKE IS CRITICAL.

Avg. Man gets 2.9 -3.2 grams

Avg Woman gets 2.1 - 2.3 grams

Moderate Potassium Deficiency =

HTN, Bone loss, kidney stone risk

POTASSIUM INTAKE IS CRITICAL.

2005 Dietary Guidelines 4.7 grams/day

= 9 - 10 servings of fruits and vegetables

•Meat and Potatoes are Healthy --nothing beats a potatofor potassium -- roast, bake, mash

•Winter foods…acorn squash, parsnips, sweet potatoes

•Roasted veggies

•Soups with natural meat broth and veggies, tomatoes

•Fish -- halibut, salmon, flounder, tuna are rich in K+

•International cuisines..lentil soups, chick peas, black beans

•Fruits - berries, bananas, citrus, melons, grapes, raisins,apricots

•Nuts - peanuts, almonds

FROZEN VEGETABLES ARE AS NUTRITIOUS AS FRESH

• Frozen vegetables, such as green beans, sweet corn and peas,

contain similar levels of vitamin C, fiber, magnesium, potassium

• Fresh vegetables remain the nutrient leaders, but with storage,

nutrient loss occurs, even with refrigeration.

• Vitamin C losses for some fresh vegetables when stored

in the fridge for several days were more than

vegetables stored in freezer.

• Freezing vegetables “locks in” important vitamins.

• Concentrations of total carotenoids, including ß-carotene, lutein

and zeaxanthin, were the same in fresh and frozen

golden whole kernel corn.

MILK???

Women drinking more ff milk, higher intakes of calcium

and Vitamin D from foods have lower risk for HTN.(AM Heart Assoc. - Hypertension journal. Feb 2008)

Drinking moderately

may boost blood pressure more

than thought

Public Library of Science journal PLoS Medicine,March 2008.

DASH diet (Dietary Approaches to Stop Hypertension).

Go to: www.nhlbli.gov/hbp/prevent/h_eating/h_eating.htm

for a free copy and much more information.

DASH DIET (DIETARY APPROACHES TO STOP

HYPERTENSION)

•Follows heart healthy guidelines to limit saturated

fat and cholesterol.

•Focuses on increasing intake of foods rich in nutrients

that are expected to lower blood pressure, mainly minerals

(like potassium, calcium, and magnesium), protein, and fiber.

DASH DIET (DIETARY APPROACHES TO STOP

HYPERTENSION)

DASH diet formed the basis for the new USDA MyPyramid

Also adopted by:

The National Heart, Lung, and Blood Institute

The American Heart Association

The 2005 Dietary Guidelines for Americans

US guidelines for treatment of high blood pressure

DASH DIET (DIETARY APPROACHES TO STOP

HYPERTENSION)

Type of food Servings on a 2000 Calorie diet

Grains and GrainProducts(at least 3 wh. Grains) …………….7- 8

Fruits …………………………….4 - 5

Vegetables …..…………………….4 - 5

Low fat/fat free dairy………………2 - 3

Lean meats/poultry/fish……………< 2

Nuts, seeds, legumes………………4 - 5 / week

Sweets and fats…………………… 1-2/limited

OTHER HELPFUL WEBSITES

Mayoclinic.web -Look up cardiovascular disease, coronary artery

disease, hypertension, and scores of other health related topics.

This is one of the best sites for reliable information.

You can also find information on Alternative Therapies.

Mydash.com -- This site has hundreds of low salt recipes and

various promotions. Sign up for a weekly email newsletter

to receive a link to new seasonal recipes.

Spicehunter.com and Mccormick.com

also have recipes and promotions and a lot of information on

herbs and spices, but the recipes tend to be high in sodium.

COMERCIALLY BLENDED HERBS AND SPICES

MRS. DASH: Original, Chicken, Lemon Herb, Extra Spicy, Southwest

Chipotle, and Table Blend.

MCCORMICK: Garlic and Herb, and All-Purpose Salt Free;

SPICE HUNTER: Seafood Grill and Broil, Garlic Pepper Blend,

Italian

ChocolatePossibly Effective for

Hypertension (Nat. Med.Database)

Dark or milk chocolate 46-105 grams/day,

-provides 213-500 mg of cocoa polyphenols,

-modestly lowers systolic by 4.7 mmHg

and

-diastolic by 2.8 mmHg in normo- and hypertensive people.

ChocolatePossibly Effective for

Hypertension (Nat. Med.Database)

Dark chocolate, 6.3 grams daily

-provides 30 mg of polyphenols

-decreases systolic by 2.9 mmHg and

-decreases diastolic by 1.9 mmHg

-consumed for 18 weeks by patients with pre- or

mild hypertension

ChocolateMyths

Chocolate is high in caffeine.

Fact: While eating chocolate may perk you up,

A 1.4-ounce chocolate bar or an 8-ounce glass of chocolate milk

both contain 6 mg of caffeine. (regular coffee contains about

65-135mg of caffeine.)

ChocolateMyths

Chocolate is loaded with saturated fat and is bad for your

cholesterol.

Fact: Stearic acid, the main saturated fat found in milk chocolate,

is unique. It doesn’t raise cholesterol levels like other types of

saturated fats. In fact, eating a 1.4 ounce chocolate bar instead of

a carbohydrate-rich snack has been shown to increase HDL

(good) cholesterol levels.

ChocolateMyths

Chocolate lacks any nutritional value.

Fact: Chocolate is a good source of magnesium, copper,

iron and zinc. It also contains polyphenols

(an antioxidant also found in tea and red wine) that have been

associated with a decreased risk of coronary disease.

An average chocolate bar contains about the same amount of

antioxidants as a 5-ounce glass of red wine.

ChocolateMyths

Chocolate causes cavities.

Fact: Candy alone is not responsible for cavities.

Cavities are formed when bacteria in the mouth metabolize

sugars and starches from any type of food

(soda, candy, juice, bread, rice and pasta) to produce acid.

This acid then eats through the enamel of the tooth,

causing a cavity.

ChocolateMyths

Myth: Chocolate causes acne.

Fact: Studies in the past twenty years have eliminated chocolate

as a cause of acne. In fact, many dermatologists doubt that

diet plays any significant role in the development of acne.

Acne is now believed to be caused by a combination of high

bacterial levels and oil on the skin

ChocolateMyths

Chocolate causes weight gain.

Fact: Any food can be part of a healthy diet if consumed in

moderation. An average chocolate bar contains 220 calories,

and 15 grams of fat.

Enjoying the occasional piece of chocolate may reduce the risk of

severe bingeing, which can occur when you feel deprived of your

favorite foods.