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SOME FACTS ABOUT BLOOD PRESSURE and … 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

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slide1

SOME FACTS ABOUT

BLOOD PRESSURE

and…

How to keep it normal!

slide2

“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)

slide3

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

slide4

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.
slide5

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.
slide6

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

slide7

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.
slide8

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.

slide9

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. 385mg

Pastries or cakes made from self-rising flour mixes

Bouillon(1c. 1152mg)

Ham(2 slices 810mg)

Sausages(2 links-336mg)

Frankfurters(1 beef- 462mg)

slide10

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)

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)

slide11

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 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・

slide12

Some Sodium Values in Foods

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

slide13

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.
slide14

POTASSIUM INTAKE IS CRITICAL.

  • A good balance between potassium & sodium is 3/1.
  • For 1500 mg. sodium you should aim for 4500 mg.
  • potassium.
slide15

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

slide16

POTASSIUM INTAKE IS CRITICAL.

2005 Dietary Guidelines 4.7 grams/day

= 9 - 10 servings of fruits and vegetables

slide17

Meat and Potatoes are Healthy --nothing beats a potato

  • for 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
slide18

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.
slide19

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)

slide20

Drinking moderately

may boost blood pressure more

than thought

Public Library of Science journal PLoS Medicine,

March 2008.

slide21

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.

slide22

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.
slide23

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
slide24

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 dairy………………2 - 3

Lean meats/poultry/fish……………< 2

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

Sweets and fats…………………… 1-2/limited

slide25

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.

slide26

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

slide27

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.

slide28

Chocolate

Possibly 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

slide29

Chocolate

Myths

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.)

slide30

Chocolate

Myths

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.

slide31

Chocolate

Myths

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.

slide32

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.

slide33

Chocolate

Myths

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

slide34

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.