SOME FACTS ABOUT

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SOME FACTS ABOUT BLOOD PRESSURE and How to
keep it normal!
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Ideal blood pressure 115 mm Hg - systolic
75 mm Hg diastolic 115/75 mm Hg acco
rding to the new standard set by the Seventh
Joint National Committee on Prevention, Detectio
n, Evaluation, and Treatment of
High Blood Pressure (2003)
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STAGES OF HYPERTENSION

• 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

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• ISOLATED SYSTOLIC HYPERTENSION--ISH
• ___________________________
• High systolic blood pressure is very dangerous--
• even when the diastolic pressure is low
• 140 mm/Hg Systolic 2xs the risk of CVD
• than
• 120 mm Hg. Systolic pressure
• An ISH of 150 mm Hg imparts three times the risk.

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• Its estimated 25 of the population has ?BP.
• At age 65 about 60 of folks have ?BP
• Fifteen years later, about 90 will have ?BP.

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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, cal
cium, magnesium intake Alcohol-even moderate inta
ke for some Stress
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• 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.

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Complications Damage to the arteries Heart
Failure Blocked or ruptured blood vessel in bra
in resulting in stroke. Damage to bloo
d vessels in the kidneys and eyes.
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Some Foods with A lot of Sodium
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. 38
5mg
Pastries or cakes made from self-rising flour
mixes Bouillon(1c. 1152mg) Ham(2 slices 810mg)
Sausages(2 links-336mg) Frankfurters(1 beef- 46
2mg)
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Some Foods with A lot of Sodium
Pickles(1 dill- 833mg) Sauerkraut(1 oz.- 213mg)
Soy sauce(reg. 1 Tbsp- 914mg) Catsup(1 Tbsp.- 166
mg) Cheeses 300 mg/oz Commercially prepared
soups or stews(1c.Campbells Chunky Chick.
Rice-888mg)
Potato chips(120-180mg/oz)
Pretzels(290-560mg/oz) Salted crackers(314mg/5
) Biscuits(325mg- 2) Pancakes(200 mg- 1 me
d) Fast foods(Big Mac-995mg) Olives(blk-352, gre
en- 529)
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Some Foods with A lot of Sodium
Perdue 1Split Breast ?Nutrition Facts Serving Si
ze (6.8 oz.)?Amount Per Serving Calories 370
(19) Total Fat 20g (31)?Saturated Fat 6g (30)?
Trans Fat 0g Cholesterol 180mg (60)?Sodium 100
mg (4) Total Carbohydrate 0g (0)?Protein 48g
Perdue Chicken Breast ?Nutrition Facts ?Serving
Size 4 oz. (112 g)?Servings Per Container
12?Calories120 Total Fat 2.5g (4) Saturated Fa
t 1g (5) Trans Fat 0g Cholesterol 70mg (23)?So
dium 350mg (15) Total Carbohydrate 1g (0)?Prote
in 22g?
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Some Sodium Values in Foods
Perdue All Natural Chicken Breast
Nutrition Facts Serving Size 137g/4.8oz. Calorie
s 140 (7) Total Fat 1.5g (2) Saturated Fat 0.5
g (3)?Trans Fat 0g Cholesterol 90mg (30) Sodiu
m 60mg (3) Total Carbohydrate 0g (0)?Protein 32
g
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• 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 xs larger than a
  measuring
  
• teaspoon!
• Recommendation everyone reduce daily sodium
  intake to
  
• 2400 mg.
• Those with high blood pressure get only a modest
  decrease
  
• _at_ 2400 mg
• For significant results ?sodium to ? 1500 mg. a
  day.
  

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• POTASSIUM INTAKE IS CRITICAL.
• A good balance between potassium sodium is 3/1.
  
  
• For 1500 mg. sodium you should aim for 4500 mg.
• potassium.

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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
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POTASSIUM INTAKE IS CRITICAL.
2005 Dietary Guidelines 4.7 grams/day
9 - 10 servings of fruits and vegetables
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• Meat and Potatoes are Healthy --nothing beats a
  potato
  
• for potassium -- roast, bake, mash
• Winter foodsacorn 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

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• 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.

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MILK??? Women drinking more ff milk, higher i
ntakes of calcium and Vitamin D from foods have
lower risk for HTN. (AM Heart Assoc. - Hypertensi
on journal. Feb 2008)
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Drinking moderately may boost blood pressure mor
e than thought Public Library of Science jour
nal PLoS Medicine,
March 2008.
21
DASH diet (Dietary Approaches to Stop Hypert
ension). Go to www.nhlbli.gov/hbp/prevent
/h_eating/h_eating.htm for a free c
opy and much more information.
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• 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.
  

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DASH DIET (DIETARY APPROACHES TO STOP
HYPERTENSION) DASH diet formed the basis for th
e new USDA MyPyramid Also adopted by The Nati
onal Heart, Lung, and Blood Institute
The American Heart Association The 2005 Dieta
ry Guidelines for Americans US guidelines for t
reatment of high blood pressure
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DASH DIET (DIETARY APPROACHES TO STOP
HYPERTENSION) Type of food Servings on
a 2000 Calorie diet Grains and Grain Products
(at least 3 wh. Grains) .7- 8
Fruits .4 - 5 Vegetables ..
.4 - 5 Low fat/fat free dairy2 - 3
Lean meats/poultry/fish Nuts, seeds, legumes4 - 5 / week Sweets
and fats 1-2/limited
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OTHER HELPFUL WEBSITES
Mayoclinic.web -Look up cardiovascular disease
, coronary artery disease, hypertension, and sco
res of other health related topics.
This is one of the best sites for reliable
information. You can also find information on Al
ternative Therapies. Mydash.com -- This site ha
s hundreds of low salt recipes and
various promotions. Sign up for a weekly email
newsletter to receive a link to new seasonal rec
ipes. 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.
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COMERCIALLY BLENDED HERBS AND SPICES
MRS. DASH Original, Chicken, Lemon Herb, Ex
tra Spicy, Southwest Chipotle, and Table Blend.
MCCORMICK Garlic and Herb, and All-Purpose
Salt Free SPICE HUNTER Seafood Grill and B
roil, Garlic Pepper Blend, Italian
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Chocolate Possibly
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.
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Chocolate Possibly
Effective for Hypertension
(Nat. Med.Database)

Dark chocolate, 6.3 grams daily -pro
vides 30 mg of polyphenols -decreases systoli
c by 2.9 mmHg and -decreases diastolic by 1.9
mmHg -consumed for 18 weeks by patients with
pre- or mild hypertension
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Chocolate Myths
Chocolate is high in caffeine. Fact W
hile 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. (r
egular coffee contains about 65-135mg of caffein
e.)
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Chocolate Myths
Chocolate is loaded with saturated fat a
nd is bad for your cholesterol.
Fact Stearic acid, the main saturated fat found
in milk chocolate, is unique. It doesnt raise c
holesterol 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.
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Chocolate Myths
Chocolate lacks any nutritional value.
Fact Chocolate is a good source of magnesium,
copper, iron and zinc. It also contains polyphen
ols (an antioxidant also found in tea and red wi
ne) that have been associated with a decreased
risk of coronary disease. An average choco
late bar contains about the same amount of
antioxidants as a 5-ounce glass
of red wine.
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Chocolate Myths
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.
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Chocolate Myths
Myth Chocolate causes acne. Fact Studie
s in the past twenty years have eliminated
chocolate as a cause of acne. In fact, many derm
atologists 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
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Chocolate Myths
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.