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  1. 1. WHAT IS HYPERTENSION? Hypertension is high blood pressure  Normal blood pressure: less than 120/80 mm Hg  Prehypertension: 120-139/80-89 mm Hg  Hypertension: over 140/90 mm Hg High Blood pressure can be controlled/prevented by:  Maintaining a healthy weight  Being moderately physically active on most days of the week  Follow a healthy eating plan, foods lower in sodium  Drinking alcoholic beverages in moderation  If prescribed high blood pressure medication, take as directed Studies have shown that hypertension can also be improved by following a lacto-ovo-vegetarian or vegan diet
  2. 2. WHAT IS THE DASH DIET? Stands for: Dietary Approaches to Stop Hypertension  Following the DASH diet can also help reduce LDL cholesterol (the bad cholesterol) which can reduce your risk of heart disease and lower blood pressure  When following a vegetarian version of the DASH diet, cholesterol is reduced even more and in a vegan DASH diet, cholesterol is eliminated The DASH diet helps reduce sodium and encourages eating a variety of foods rich in potassium, calcium, and magnesium Traditional DASH diet- Based on a daily 2,000 calorie diet:  Grains: 6-8 servings  Vegetables: 4-5 servings  Fruits: 4-5 servings  Fat-free or low-fat milk and milk products: 2-3 servings  Lean meats, poultry, and fish: 6 servings or less  Nuts, seeds, and legumes: 4-5 servings per week  Fats and oils: 2-3 servings  Sweets and added sugars: 5 or less per week
  3. 3. VEGETARIAN DASH DIET The DASH diet is recommended by doctor’s to control hypertension To make the DASH diet vegetarian friendly, make the following substitutions:  Lean meats, poultry, and fish: exchange for tempeh, tofu, or seitan When following a vegan diet dairy products can be replaced with low -fat versions of soy and grain products such as:  Soy milk  Soy or grain “cheese”  Soy sour cream  Soy yogurt
  4. 4. SODIUM Sodium is added to foods for added flavor, as a preservative, ingredient binder, color enhancer and stabilizer Sodium increases blood pressure 2,300 mg of sodium is the recommended daily maximum Americans generally consume about 3,500 mg of sodium daily  Standard DASH diet: can consume up to 2,300 mg daily  Lower sodium DASH diet: can consume up to 1,500 mg daily
  5. 5. TIPS TO LOWER SODIUM INTAKE Read nutrition labels Rinse canned foods such as beans and tuna Use spices or salt-free seasonings when cooking instead of salt Choose low -sodium, reduced-sodium, very low -sodium, no-salt added, or sodium-free versions of foods and condiments when available Limit processed and pre -packaged meats and cheeses Do no add salt when cooking rice and pasta Do not add salt to food at the table
  6. 6. SOURCES new _dash.pdf -diet/HI00047 nter/HealthyDietGoals/Sodium -Salt-or-Sodium- Chloride_UCM_303290_Article.jsp