NUTRITION

AND HYPERTENSION

The DASH diet

DASH means Dietary Approaches to Stop Hypertension.

The DASH Diet focuses on foods that are rich in calcium, potassium, protein, fiber, and magnesium.

These are essential in helping control your blood pressure and letting you lose weight in a healthy way.

The diet is also low in sodium, added sugars, and saturated fat contents.

DASH diet and sodium

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The standard DASH diet limits salt to 2,300 milligrams (mg) a day.

That's about the amount of sodium in 1 teaspoon of table salt.

A lower sodium version of DASH restricts sodium to 1,500 mg a day.

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DASH diet: What to eat

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When following DASH, it is important to choose foods that are:

• Rich in potassium, calcium, magnesium, fiber and protein.
• Low in saturated fat.
• Low in salt.

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Take aim at salt

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The foods at the center of the DASH diet are low in salt. So following the DASH diet is likely to lower salt intake.

To further reduce salt:

• Read food labels and choose low-salt or no-salt-added options.
• Use salt-free spices or flavorings instead of salt.
• Don't add salt when cooking rice, pasta or hot cereal.
• Choose plain fresh or frozen vegetables.
• Choose fresh skinless poultry, fish and lean cuts of meat.
• Eat less restaurant food. When eating at restaurants, ask for dishes with less salt and ask not to have salt added to your order.

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DASH diet: Suggested servings

The DASH diet provides daily and weekly nutritional goals. The number of servings depends on daily calorie needs.

Here's a look at the recommended servings from each food group for a 2,000-calorie-a-day DASH diet:

• Grains: 6 to 8 servings a day. One serving may be 1/2 cup of cooked cereal, rice or pasta, 1 slice of bread or 1 ounce dry cereal.
• Vegetables: 4 to 5 servings a day. One serving is 1 cup raw leafy green vegetable, 1/2 cup cut-up raw or cooked vegetables, or 1/2 cup vegetable juice.
• Fruits: 4 to 5 servings a day. One serving is one medium fruit, 1/2 cup fresh, frozen or canned fruit, or 1/2 cup fruit juice.
• Fat-free or low-fat dairy products: 2 to 3 servings a day. One serving is 1 cup milk or yogurt, or 1 1/2 ounces cheese.
• Lean meats, poultry and fish: six 1-ounce servings or fewer a day. One serving is 1 ounce of cooked meat, poultry or fish, or 1 egg.
• Nuts, seeds, or dry beans and peas: 4 to 5 servings a week. One serving is 1/3 cup nuts, 2 tablespoons peanut butter, 2 tablespoons seeds, or 1/2 cup cooked dried beans or peas, also called legumes.
• Fats and oils: 2 to 3 servings a day. One serving is 1 teaspoon soft margarine, 1 teaspoon vegetable oil, 1 tablespoon mayonnaise or 2 tablespoons salad dressing.
• Sweets and added sugars: 5 servings or fewer a week. One serving is 1 tablespoon sugar, jelly or jam, 1/2 cup sorbet or 1 cup lemonade.

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Let’s cook!

READING FOOD LABELS

READING FOOD LABELS

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Serving Size: This tells you the amount of food that the nutritional information is based on. Be aware that the entire package may contain more than one serving.

Calories: This number indicates how much energy you get from one serving. Keep in mind your daily caloric needs to maintain or reach your health goals.

% Daily Value (%DV): These percentages help you understand how much of each nutrient you’re consuming based on a daily diet of 2,000 calories.

• 5% DV or less is considered low.
• 20% DV or more is considered high.

Nutrients to Limit: Look for saturated fat, trans fat, cholesterol, and sodium. High intake of these nutrients can increase the risk of chronic diseases.

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READING FOOD LABELS

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Nutrients to Get Enough Of: Make sure you're consuming enough dietary fiber, vitamins, and minerals like Vitamin D, calcium, iron, and potassium.

Ingredients List: Ingredients are listed in order of quantity, from highest to lowest. Watch out for added sugars, artificial ingredients, and preservatives.

Added Sugars: This section helps you identify how much sugar has been added during processing.

Protein: Check the protein content to help keep you full and maintain muscle.

READING FOOD LABELS

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Total Fat, Saturated Fat, and Trans Fat: These are often higher in processed foods. Aim for lower saturated and zero trans fats.

Cholesterol: Keep an eye on the cholesterol content, especially if you’re managing your heart health.

Sodium: Processed foods can be high in sodium, which can contribute to high blood pressure. Aim for foods with lower sodium content.

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READING FOOD LABELS

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Artificial Ingredients and Preservatives: Watch out for artificial colors, flavors, and preservatives.

Health Claims: Be wary of health claims like "low-fat" or "sugar-free." They can be misleading, and these products may contain other unhealthy ingredients to compensate for the taste.

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02

Thank you, let’s cook!

First Step to Heart Health

Session 2

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February 25. 2025

Mosesclinic.com

How much sodium should I eat per day? | American Heart Association

Can you eat too little sodium?

• It’s unlikely that you’re not getting enough sodium in your diet. And there’s no reliable evidence that eating less than 1,500 mg per day of sodium is a risk for the general population. (Ave: 3,400 mg/d)
• The body needs only a small amount of sodium (less than 500 mg per day) to function properly. That’s a mere smidgen — the amount in less than 1/4 teaspoon. Very few people come close to eating less than that amount. Plus, healthy kidneys are great at retaining the sodium that your body needs.

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This Photo by Unknown Author is licensed under CC BY-SA

Weight loss

No added sugar

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• ab

Hypertension

Weight loss

No added sugar

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• ab

Hypertension

No processed foods

No Cost Principles that Save Money and Deliver Abundant Life and Youth

No added sugar

Intermittent fasting

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No processed foods

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No Cost Principles that Save Money and Deliver Abundant Life and Youth

No added sugar

Intermittent fasting

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No processed foods

Salt-free fasting – practice before medicines

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No Cost Principles that Save Money and Deliver Abundant Life and Youth

No added sugar

Intermittent fasting

Physical activity – uses glucose and ketones (fat)

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No processed foods

Salt-free fasting – practice before medicines

​

No Cost Principles that Save Money and Deliver Abundant Life and Youth

No added sugar

Intermittent fasting

Physical activity – uses glucose and ketones (fat)

​

No processed foods

Salt-free fasting – practice before medicines

Physical activity – dilates blood vessels

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No Cost Principles that Save Money and Deliver Abundant Life and Youth

No added sugar

Intermittent fasting

Physical activity – uses glucose and ketones (fat)

Mindful eating – sense hunger being satisfied

Taste natural sugar

Enjoy the texture and aroma

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No processed foods

Salt-free fasting – practice before medicines

Physical activity – dilates blood vessels

​

No Cost Principles that Save Money and Deliver Abundant Life and Youth

No added sugar

Intermittent fasting

Physical activity – uses glucose and ketones (fat)

Mindful eating – sense hunger being satisfied

Taste natural sugar

Enjoy the texture and aroma

​

No processed foods

Salt-free fasting – practice before medicines

Physical activity – dilates blood vessels

Mindful eating – Taste the natural food flavor

Decrease stress hormones

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Table: Natural Sodium Content in Common Foods�

Conclusion: Embrace Natural Sodium Sources�

Embracing a diverse diet with a focus on whole, unprocessed foods will not only provide the right amount of sodium but also promote overall well-being. Remember, moderation and mindful choices are the best approach when it comes to sodium and your health.

Stress

The Mind-Body Connection

How Deep Breathing Reduces the Stress Response (2025)

www.respiratorytherapyzone.com

��Negative psychological health conditions* are associated with potentially harmful biological responses, such as:�

• Irregularities of heart rate and rhythm;
• Increased digestive complaints;
• Increased blood pressure;
• Inflammation; and
• Reduced blood flow to the heart.

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*Include depression, chronic stress, anxiety, anger, pessimism and dissatisfaction with one’s current life.

The Relaxation Response

The Four “D’s”

1. Deep breathe – Abdominal, diaphragmatic breathing; it is the body’s built-in stress relief system (5-5-5)

• It involves the parasympathetic nervous system (rest and digest) – which stimulates the vagus nerve (slows heart rate, lowers blood pressure, relaxes muscles);
• Lowers cortisol levels (stress hormone) – associated with weight gain, sleep disturbance and cognitive decline
• Reduces anxiety and depression
• Enhances focus and clarity
• Aides digestion

This Photo by Unknown Author is licensed under CC BY-SA-NC

The Four “D’s”

2. Delay – gives control; can do it for at least temporarily; most urges dissipate in about 5 minutes

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3. Do something – distraction technique; something positive gives a sense of purpose and accomplishment; strengthens feeling of control.

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�4. Drink water – helps with dehydration and triggering the body’s relaxation response�

This Photo by Unknown Author is licensed under CC BY

This Photo by Unknown Author is licensed under CC BY

Quiz

• The American Heart Association recommends that we consume about
• A. Less than 1,500 mg sodium per day
• B. 3,500 mg sodium per day
• C. 4,500 mg sodium per day
• D. 5,500 mg sodium per day

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• What percentage of the daily intake of Sodium is from processed foods?
• A. 20%
• B. 40%
• C. 50%
• D. Below 60%
• E. Over 70%

What is the best way to get needed Sodium?

One can counteract the negative effects of stress with

• A. Eliciting the relaxation response
• B. Deep breathing exercises
• C. Taking a relaxing walk or other activity one enjoys
• D. Foster an attitude of forgiveness
• E. All of the above.

Get Moving!

Physical Activity for Blood Pressure Control