2. DASH diet
Dietary Approaches to Stop Hypertension
• Is a heart healthy diet that proven to lower,
high blood pressure naturally.
• Helps to cut back on salt and sugar, while
maintaining a balanced and healthy diet.
(Dietary guideline and nutrition therapy for special diseases)
3. Grains 6-8 servings/day
Fresh fruits & Vegetable
4-5 servings each/day
Lean protein
6 or less servings/day
Legumes or nuts
4-5 servings/ week
Fats and sweet
limited
Low fat dairy
2-3 servings/day
4. Cereals – 6-8 servings/day
• Average requirement of calories from cereal is 1200 – 1500
per day. (depending upon age, sex, activity level and other
related diseases)
• Consuming whole grains in recommended
• Three meals (with 2 snacks if necessary) can be taken for a
day
• Eg: Rice, Wheat, Kurakkan, Corn
5. Fruits and vegetables - 4 - 5 servings/day
favors control of hypertension
high content of fiber
low in fat
low calorie content
rich sources of antioxidants
rich in potassium
Recommendations
4 – 5 servings (400g) /day
Choose a variety
7. Protein – 6 or less servings/day
• Vegetarian proteins
high content of fiber & no cholesterol or saturated fats
Eg; pulses and legumes –
Soy ,Chick pea, green gram,
cowpea, ulundu, dhal…
9. Protein cnt….
Dairy products
low-fat or non-fat milk & milk products
Eg: Milk, Curd, Yoghurt,
10. Fats
• Limiting daily fat intake up to 20% of calorie
consumption,
• Dietary fat should be consumed through
polyunsaturated & mono unsaturated fatty acids
( e.g. fish, cashew & peanuts, avocado and unsaturated
oils (soybean oil, olive oil )
Saturated fat - no more than 7 % of daily calories,
(16g ~ 1 tbsp)
Eg: Butter, cheese, palm oil, coconut oil..
• Avoid sources of trans fat completely.
12. Action of Nitric Oxide
Dilate blood vessels
Increase blood flow
Decrease plaque formation
Best foods to boost nitric oxide
Eg; beet root,
garlic,
leafy greens,
citrus fruits, pomegranate,
nuts and seeds
13. Nitric Oxide - research evidences
The nitrates in beetroot juice lowered blood pressure within
24 hours.
One study concluded that drinking a cup of pomegranate
juice once a day for 4 weeks helps lower BP over the short
term.
Both human & animal studies indicate garlics’ ability to
increase nitric oxide levels may have effect an lowering blood
pressure.
14. • One study showed spinach increased salivary
nitrate level eightfold and decreased systolic
blood pressure.
• Nuts & seeds are high in arginine (amino acid)
one study in 2771 people showed higher intake
of arginine rich foods increase nitric oxide in
blood.
15. Watermelon is one of best sources of citrulline that convert
to arginine and ultimately nitric oxide in the body.
A study in eight men showed drinking 300ml watermelon
juice for 2 weeks increase nitric oxide in blood.
17 studies found DASH diet reduced blood pressure on
average by 6.74 mmHg for systolic blood pressure and 3.54
mmHg for diastolic blood pressure.
16. Sodium (Na)
Sodium is the substance that may cause one’s blood
pressure to increase.
Sources of sodium present
Salt (NaCl)
Monosodium glutamate (MSG)
17. Accepted salt intake
• Normal person - 5 g (< 1 tsp) / day (2300 mg
sodium)
• Hypertensive - 2/3 tsp /day (1500 mg sodium)
• Reducing Na intake <2000mg/day is more beneficial
for blood pressure than reducing Na intake
>2000mg/day.
(WHO guideline,sodium intake for adult), (FBDG)
18. • Limit salt consumption when food preparation.
• Encouraged to purchase low salt / sodium free /
unsalted products instead of salty foods (Avoid
processed food)
• Use of various condiments / herbs & spices (e.g.
cinnamon, curry leaves, ginger, etc.) instead of too
much salt for improving taste.
• Eat natural fruit & vegetables
Dietary Modifications in salt consumption
19. Potassium (K)
• Blood pressure inversely relates with potassium
intake.
• Potassium has vasodilation effect.
• Recommended daily Potassium
intake >3510 mg (For adult)
• Taking vegetables & fruit rich with K
is beneficial in lowering blood
pressure.
(WHO guideline,potasium intake for adult)
(Dietary Approach to Stop Hypertension)