DASH to a LowerBlood Pressure

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Contents

� Know Your Numbers...................................................................................... 3

� DASH Eating Plan.......................................................................................... 4

� Lower Calories to Lose Weight...................................................................... 6

� Weight-Loss Tips............................................................................................ 6

� Daily Servings and Calorie Level................................................................... 7

� Lowering Salt Intake...................................................................................... 8

� Know the Difference...................................................................................... 9

� Getting Enough Potassium........................................................................... 10

� Keep Moving................................................................................................. 11

� Benefits of Becoming Physically Fit............................................................. 12

� Lifelong Commitment.................................................................................. 12

� Heart Healthy Resources.............................................................................. 13

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Introduction

The type and the amount of food you eat can increase your chance of developing highblood pressure (hypertension). One heart-healthy eating plan to consider is the DietaryApproaches to Stop Hypertension (DASH), which is based on research supported by theNational Heart, Lung and Blood Institute. The DASH eating plan, combined with a loweramount of sodium (salt), can benefit anyone, especially those with high blood pressure.

As part of the SuperWell Programs from Medical Mutual®, we would like you to use thisbooklet, DASH to a Lower Blood Pressure, as your guide to finding information on heart-healthyfoods that can lower your blood pressure.

Before starting a new lifestyle plan, it is best to talk to your doctor and establish your ownindividual goals for weight, blood pressure, daily caloric intake and level of physical activity.

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Know Your Numbers

Keeping your blood pressure controlled is a lifelong process. When your blood pressure iselevated, organ damage is occurring – even if there are no signs or symptoms, which iswhy high blood pressure is called the “silent killer.” Therefore, knowing your blood pressurenumbers is the only way to find out if you have a problem.

Category Systolic (mmHg) Diastolic (mmHg)

Normal Less than 120 and Less than 80

Prehypertension (borderline) Between 120-139 or Between 80-89

High Blood Pressure 140 or higher or 90 or higher

Are You Within the Normal Range?

Uncontrolled, elevated blood pressure is dangerous for the following reasons:

� It makes the heart work too hard.

� It causes the walls of the arteries to become hard and thick.

� If affects many of the vital organs in the body and can lead to diseases of the eyes, brain, heartand kidneys.

DASH Eating Plan

The DASH eating plan stresses a diet low in saturated fat, cholesterol and total fat, andemphasizes fruits, vegetables and low-fat dairy products. The diet also includes wholegrains, poultry, fish and nuts with limits on the amount of red meat, sweets and beveragescontaining sugar. The DASH plan also recommends foods rich in magnesium, potassium,calcium, protein and fiber.

The DASH plan may include more servings of fruit, vegetables and whole-grain foods thanyou have been accustomed to eating. Because this plan is high in fiber, some people maydevelop bloating or diarrhea. To avoid these symptoms, slowly increase servings of fruits,vegetables and whole-grain foods.

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Food Groups (Value) Examples

Whole-wheat bread and rolls, whole-wheat pasta, English muffins,pita bread, brown rice, oatmeal, unsalted pretzels, popcorn

Broccoli, carrots, collards, green beans, kale, spinach, squash,sweet potatoes, tomatoes

Apples, apricots, bananas, dates, grapes, oranges, mangoes, melons,peaches, strawberries, pineapples

Skim or 1% milk or buttermilk; fat-free, low-fat or reduced-fatcheese; fat-free or low-fat yogurt (regular or frozen)

Select lean cuts (trim away visible fat)

Almonds, hazelnuts, walnuts, sunflower seeds, peanut butter, kidney beans, lentils, split-peas

Olive, canola or safflower oil; “light” salad dressings; low-fatmayonnaise

Sorbet, fruit-flavored gelatin, jelly, syrup, sugar

Grains(Energy and fiber)

Vegetables(Potassium, magnesium and fiber)

Fruits(Potassium, magnesium and fiber)

Low-fat dairy(Calcium and protein)

Lean meats, poultry and fish(Protein and magnesium)

Nuts, seeds and legumes(Energy, magnesium, protein and fiber)

Fats and oils(Absorbs fat-soluble vitamins)

Sweets and added sugars(Calories without significantnutritional value)

DASH Eating Plan Continued

Lower Calories to LoseWeight

After establishing a goal weight and exerciseplan with your doctor, try losing weightby eating less, while burning more calorieswith physical activity. Brisk walking,swimming or riding a bike will help youshed pounds while you become morephysically fit. It is best to lose weightgradually and keep it off long term.

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Weight-Loss Tips:� Eat smaller portions.

� Limit foods with high sugar content, suchas ice cream, sherbet and candy.

� Snack on fruit, vegetables, rice cakes, orunbuttered, unsalted popcorn.

� Use low-fat or fat-free salad dressing andmayonnaise.

� Choose canned fruit packed in its own juiceinstead of heavy syrup.

� Use small amount of fats and oils.

� Bake or grill foods rather than frying.

� Remove skin from poultry.

� Trim fat from all meats.

� Drink water instead of sweetened beverages.

� Try low-fat and fat-free milk (1% or skim milk)and dairy products such as cheese, creamcheese and sour cream.

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Daily Servings and Calorie Level

This chart can help with menu planning. The DASH plan has three options: 1,600, 2,600and 3,100 calories. Talk with your doctor about which option is best for you.

Servings/Calories Per Day

Food Groups 1,600 2,600 3,100

Grains 6 10 to 11 12 to 13

Vegetables 3 to 4 5 to 6 6

Fruits 4 5 to 6 6

Low-fat dairy 2 to 3 3 3 to 4

Lean meats, poultry and fish 3 to 6 6 6 to 9

Nuts, seeds and legumes/week 3 1 1

Fats and oils* 2 3 4

Sweets and added sugars 0 0 to 2 0 to 2

*Choose heart-healthy fats and oils (e.g., olive, canola, soft tub margarine).

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Lowering Salt Intake

Reading food labels and making wise foodchoices are ways to lower your salt intake.The amount of sodium per serving can befound on the food label. According to theAmerican Heart Association, the dailyamount of sodium for adults should beless than 2,300 milligrams. Depending onyour blood pressure level, your doctormay recommend a smaller amount ofdaily sodium.

Do not use a salt substitute without talkingto your doctor first. Salt substitutes containpotassium chloride, which may be harmfulfor some people.

Salt-Lowering Tips:� Select low-sodium, no-salt-added foods

and condiments.

� Choose fresh or frozen vegetables insteadof canned.

� Limit certain foods and products such as:

- Cured foods (e.g., bacon, ham)- Frozen dinners, pizza- Canned soups- Salad dressings- Foods packed in brine (e.g., pickles, olives,

sauerkraut)- Deli meats

� Rinse canned foods.

� Cook rice, pasta and hot cereals without salt.

� Ask how foods are prepared when eating out.

� Buy fresh fish, lean meat and poultry insteadof smoked, canned or processed.

� Use spices instead of salt for flavoring.

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Know the Difference

There are a variety of phrases to describe the salt content in food products, such as sodiumfree, low sodium, reduced sodium, light in sodium. So, what do these phrases really mean?

Phrase MeaningSodium free or salt free Less than 5 mg per serving

Low sodium 35 mg or less of sodium per serving

Reduced sodium 25 percent less sodium than regular brand

Light in sodium 50 percent less sodium than regular brand

Unsalted or no salt added No salt added during processing (this term does not mean sodium free)

Excellent Sources of Potassium

Vegetables Fruits Nuts, beans Fish, lean meat

Cucumber Apple Cooked lentils Cod

Potato Apricot Cooked soybeans Halibut

Romaine lettuce Banana Lima beans Pork or beef tenderloin

Spinach Cantaloupe Roasted almonds Trout

Sweet potato Dried prune Roasted peanuts Tuna

Winter squash Orange Roasted walnuts Turkey

Zucchini Sunflower seeds

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Getting Enough Potassium

Research has shown that consuming the recommended daily serving of potassium mayhelp lower blood pressure. Eating a balanced diet and getting plenty of potassium isemphasized in the DASH eating plan. According to the American Heart Association,the daily recommendation of potassium for an average adult is about 3,500 milligrams per day.

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Keep Moving

Physical activity, which is any type ofmovement that causes your body to burnenergy, is vital for your heart and total well-being. The American Heart Associationrecommends 30 minutes of moderatelyintense activity, every day or on most days. Tosuccessfully reach your physical activity target:

� Set a goal. � Find an activity that you enjoy and stick with it. � Develop a routine.� Be consistent with your physical activity plan.

Use the chart below to help estimate howmany calories you will burn doing simple physical activities.

Activity Estimate caloriesburned per hour*

Hiking 370

Light gardening/yard work 330

Dancing 330

Golf (walk and carry clubs) 330

Bicycling (<10 mph) 290

Walking (3.5 mph) 280

Stretching 180

*Calories burned per hour will be higher for persons whoweigh more than 154 lbs (70 kg) and lower for persons whoweigh less than 154 lbs.

Source: United States Department of Health and HumanServices and the United States Department of Agriculture.Dietary Guidelines for Americans 2005.

Benefits of BecomingPhysically Fit� Improves blood flow� Builds muscle and decreases fat� Helps to control appetite� Lowers stress� Increases energy and strength

Lifelong CommitmentMaking permanent changes in your eatinghabits and exercising daily can be difficult.Therefore, it is best to start slowly and setweekly or daily goals. Weight gain doesnot occur in a day, so remember that losingweight will take time, too.

The key to success is setting goals that youare capable of reaching. It may help torecord your daily servings from each foodgroup and your daily physical activity tosee what you have accomplished.

If you get off track by overeating or notexercising, do not give up! Think aboutwhat made you eat more or not exerciseand what you can do differently. Slip-upshappen, so put them behind you and continue to work toward your goal.

Pledge to make choices that are best foryour heart. If you create a well-balancedeating plan, lower the amount of salt inyour diet, take 30 minutes each day for aphysical activity and maintain a healthyweight, you can lower your blood pressure.Protect yourself from negative, long-termhealth problems like kidney and heart failure, by controlling your blood pressureand DASH to good health!

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The information provided, including the Web sites and any links, is for your knowledge only. It does not take the placeof, nor is intended to be, a substitute for professional medical advice, diagnosis, or treatment from your doctor. The information does not establish or imply coverage for any particular treatment or service. Any services recommended orprovided by your doctor may not be covered under the terms of your benefit plan. Eligibility and coverage are subjectto the specific terms and conditions of your benefit plan.

Source: National Heart, Lung, and Blood Institute. Your Guide to Lowering Your Blood Pressure with DASH. NIHPublication No. 06-4082, April 2006.

Healthy Heart Resources

� National Heart Lung, and Blood InstituteNhlbi.nih.gov/health/

� American Heart AssociationAmericanHeart.org

� Dietary Guidelines for AmericansHealthierus.gov/dietaryguidelines

� The President’s Council on Physical Fitness and SportsFitness.gov

Notes

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