The document discusses hypertension (high blood pressure) and the DASH diet, which stands for Dietary Approaches to Stop Hypertension. The DASH diet focuses on fruits, vegetables, whole grains, and low-fat dairy which can help lower blood pressure. It recommends limiting sodium, saturated fat, and added sugars. A vegetarian or vegan version of the DASH diet can help reduce cholesterol levels even further by substituting non-meat protein sources and dairy alternatives. Maintaining a diet low in sodium is important for controlling blood pressure.
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. 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. 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. 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. 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