This document discusses the role of nutrition in managing hypertension. It outlines that maintaining a healthy diet low in sodium, high in potassium and fiber, and limited alcohol can prevent and manage high blood pressure. It provides tips for reading food labels to identify sodium content and suggestions for reducing sodium intake through choices in ingredients, condiments and processed foods. The document emphasizes eating a DASH diet focused on fruits, vegetables and low-fat dairy while limiting saturated fat, cholesterol and sodium.

1. THE ROLE OF NUTRITION ON
HYPERTENSION
Tracia Thomas
Nutrition Assistant BSc

2. OBJECTIVES
At the end of this session participant should be able
to:
 Identify foods high in sodium
 To demonstrate how to read food labels and identify
nutrient levels
 Suggest alternatives to be used in meal preparation
instead of salt
 Use the skill acquired to modify behaviour to
include healthy lifestyle practices

3. GOOD NUTRITION
 Maintaining a healthy diet can prevent and or
manage hypertension
 Dietary strategies for prevention of hypertension
include reducing sodium intake, limiting alcohol
consumption, increasing potassium intake.

4. GOOD NUTRITION DASH
 Diet High in:
• Fresh fruits ( talk with your Dietitian)
• Fresh vegetables
 Low fat dairy products
• Dietary and soluble fibre
• Plant protein
Low in:
• Saturated fat and cholesterol
• Sodium

5. SODIUM
• Eating too much sodium can cause high blood
pressure, stroke, heart disease and kidney
disease.
• It may also increase your risk of other diseases
that affects the bones or stomach.

6. REDUCE SODIUM
 2,000 mg sodium (Na)
 ~1 teaspoon of table salt
 Too much salt

7. SALT AND SODIUM
 Kosher salt, sea salt, fleur de sel, gourmet salt and
smoked salt all have about the same amount of sodium as
table salt.
 They are not healthier choices.

8. Most Sodium comes from Process and
Restaurant foods

9. Label Reading
• Read food labels and compare sodium content
between similar foods
• Look for foods labelled salt-free,
no added salt, low in sodium,
or reduced in sodium.
• Always check the Nutrition
Facts table

10. Label Reading

11. Less is Better
• Eat foods with less than 120 mg sodium and/or less
than 5% of the daily value per serving
• Avoid foods with more than 360 mg sodium or more
than 15% of the daily value per serving

12. Check the Facts

13. Examples of Additives
Monosodium Glutamate (MSG)
Sodium Bicarbonate (baking soda)
Sodium Phosphate
Sodium Carbonate
Sodium Benzoate
Sodium Caprate
Disodium phosphate
Baking powder
Brine
Soy sauce
Salt such as celery salt, garlic salt, onion salt, table salt

14. Examples of Additives
Sodium Proprionate
Sodium Nitrite/nitrate
Sodium Sulfite
Sodium Lactate
Sodium Diacetate
Sodium Caseinate
Sodium alginate
Sodium gluconate

15. Tips
• Try low-sodium seasoning mixes (Mrs. DASH)
• Cook and bake with vegetable oil not butter or
margarine.
• Use tomato paste instead of tomato sauce or soup in
recipes.

16. Tips
• Buy fresh or frozen vegetables, fruits or seafood.
• Choose unsalted snack foods such as pretzels, nuts,
seeds and crackers.
• Buy canned vegetables that are low in sodium.
• Choose low sodium vegetables juice

17. Tips
•Choose breads, breakfast cereals and bakery products
that are lowest in sodium.
•Try a variety of grains such as barley, quinoa and rice
which are naturally sodium free.

18. Foods high in Sodium
• canned, packaged or pre-made sauces, dips, gravies,
condiments, soups and dressings
• deli and luncheon meats
• frozen meals & pizza
• processed cheese and cheese spreads
• ready-to-eat foods (those found at the take-out
counter)
• snack foods (such as chips and salted nuts)

19. Tasty food without salt
• Basil –tomatoes and pasta
• Cumin –soups, stews and sauces
• Curry –meat, poultry and stews
• Dill –fish, potatoes and eggs
• Oregano –pasta, soups and salads
• Paprika –seafood, vegetables, potato salad and eggs
• Rosemary –chicken, lamb

20. Limit Alcohol intake
• Alcohol raises blood pressure and can harm the liver,
brain and heart
• What counts as a drink?
• 12 oz beer
• 5 oz of wine proof whiskey
• 1.5 oz of 80%

21. Increase Potassium
• Potassium is the key mineral that the body relies on
heavily to function properly. Potassium helps to lower
blood pressure by balancing out the negative effects
of salt.
• By eating more fruits and vegetable, you will increase
your potassium levels and help to restore the delicate
balance and lower blood pressure.

22. Summary
• Eat a healthy diet rich in fruits and vegetables (
DASH) Dietary Approaches to Stop Hypertension
• Reduce sodium in diet can improve heart health and
reduce blood pressure
• Read food labels and choose low-sodium alternatives
of the foods
• Limit the amount of alcohol you consume

23. The End
QUESTIONS