All About the DASH Diet
What does D.A.S.H. stand for?
Dietary Approaches to Stop Hypertension
What is normal blood pressure?
80/120
True or False: tobacco use, physical inactivity, and diabetes are some risk factors for HTN.
True
True or False: whole foods (apples, carrots, pears, etc.) for snacks is a better choice than processed and packaged items
True
How many daily servings of fruits and vegetables should you consume?
4-5 servings of each- fruits and vegetables
The DASH diet consists majority of what food groups?
Fruits, vegetables, protein, and dairy
High blood pressure can lead to...
Kidney failure, stroke, and heart disease
Hypertension is also called what?
"Silent Killer" - many people are unaware that they have HTN. Check your blood pressure frequently- depends on what your doctor recommends.
What is considered a "healthy" fat?
Unsaturated fats: olive oil, avocados, nuts/seeds.
Try to use less butter when cooking
What is the daily serving amount of grains?
7-8 servings
One serving: 1 slice bread or ½ cup cooked rice or pasta
DASH diet helps reduce the risk for...
High blood pressure.
But also: stroke, kidney failure, poor circulation, high cholesterol, high blood pressure, and heart attacks
What is considered hypertension- stage 1?
130-139/80-89
What gender age groups that have a higher risk of HTN?
Men: age >65
Women: age > 55
What is the best type of grain to consume?
Whole grains
Try to look for whole wheat bread, brown rice, or whole wheat pasta
What is the daily serving amount of low-fat or fat free dairy?
2-3 servings per day
One serving: 8 oz of milk, 1 cup of yogurt
The DASH diet contains foods high in what nutrients...
Potassium, magnesium, and calcium
High blood pressure can cause hardening and thickening of the arteries, also known as what?
Atherosclerosis
Symptoms of high blood pressure...
Headaches, shortness of breath
How much physical activity should you do every day?
30-60 minutes/day
2 or fewer servings.
One serving: 3 oz cooked lean meat, skinless poultry, or fish
In the standard DASH diet, you can consume up to how much milligrams (mg) of sodium per day?
2,300 milligrams (mg) of sodium per day
In a lower sodium DASH diet, you can consume up to 1,500 mg of sodium a day.
What is considered hypertension crisis?
>180/>120
Risk factor(s) you cannot control
Age (Men >65 years old; Women >55 years old)
Family history of early heart disease
Instead of ice cream for dessert, what are some other alternatives?
Low-Fat frozen yogurt!
Try different flavors or combinations such as strawberry yogurt with bananas!
What is the daily serving amout for fats/oils?
2 to 3 servings.
One serving: 2 Tbsp light salad dressing; 1 tsp vegetable oil