The Joseph F. Sullivan Center is a community focused, academic clinical learning environment.

Clemson University serves its community by identifying gaps, meeting needs, providing unique expertise, and preparing graduates that understand, engage, and are determined to make a difference. Students from a number of disciplines under the supervision of faculty professionals are involved in every aspect of your visit. Our aim is for the personalized and individual attention to be a positive experience for you.

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Nutrition 101:
The DASH Diet
(Dietary Approaches to Stop Hypertension)

For questions, or to set up an appointment, call (864) 656 3076.

Caitlin Moore: Health Educator Joseph F. Sullivan Center

College of Health, Education & Human Development 101 Edwards Hall Box 340742 Clemson, SC 29634 Phone: 864-656-3076 Fax: 864-656-1123 Website: www.clemson.edu/centersinstitutes/sullivan/
Did you know? Blood pressure is the most modifiable risk factor for death by heart disease. And the rate of death from hypertension has risen by 25% since 1995!

Joseph F. Sullivan Center

Tel: 864-656-3076

The DASH Diet

Your diet affects your chances of developing hypertension. Research has shown that high blood pressure can be prevented and lowered through the DASH eating plan (Dietary Approaches to Stop Hypertension), which includes eating less salt and sodium. What is hypertension? High blood pressure is anything higher than 140/90mmHg and it affects 1 in 3 American adults. People with hypertension also have higher risk for other serious illnesses. As your blood pressure rises, so does the risk of heart disease, heart attack, and stroke. Dr. Appel, MD, MPH What are the effrom Johns Hopkins fects of high blood Bloomberg School of pressure? Public Health says High blood pressure that Blood pressure is the most modifiable makes your heart work harder, which increases risk factor out there your risk for heart atfor death by heart tack, stroke, and kidney disease. And studies problems. Anyone can have shown diet plays develop high blood presa major role in lower- sure (regardless of age, race, gender). One in ing blood pressure. The main thing to estimated to have high blood pressure. Take focus on is sodium action to prevent hyperreduction. Look to tension today! your food labelsan individual serving should have no more than 200mg of sodium, and a meal should not exceed 600mg of sodium. Sodium is a preservative, so it is added to a lot of processed foods. Try to stick to fresh fruits and veggies to avoid sodium, but if you must go for canned or frozen, look for labels that say no sodium added or low-sodium. The DASH eating plan doesnt require any special foods or hard to follow recipe. It just calls for a certain number of daily servings from various food groups that are rich in nutrients like potassium, magnesium, calcium, protein and fiber.
every four Americans are

The DASH eating plan focuses on increasing fruits, veggies, and lowfat dairy products, while decreasing sodium and saturated fat. Although the DASH diet requires multiple dietary changes, the best way to get started is to start including fruit and vegetables at every meal and lowfat dairy at most meals. For most people, a 2,000 calorie diet is appropriate. Based on this, the US Department of Health and Human Services recommends the following: 6-8 servings of grains (choose whole grains for more fiber and nutrients) 4-5 servings of vegetables 4-5 servings of fruits 2-3 servings of fat free or low fat milk and milk products 6 or less servings of lean meats, poultry and fish 4-5 servings of nuts, seeds, and legumes (beans) each week 2 servings of fats or oils 5 or less servings of sweets and added sugars each week Less than 2,000 mg of sodium each day To slowly introduce the DASH diet to your life, here are some tips to give yourself a chance to adjust to the new diet more easily: Add a serving of vegetables to lunch or dinner Add a serving of fruit to breakfast or as a snack Cut back your portions of meat to 6oz per day Try to choose fish and chicken more than red meat. Include vegetarian meals each week (meatless). If you dont like or are allergic to nuts, use seeds or legumes (cooked dried beans or peas). Try casseroles and stir fry dishes, which have less meat and more vegetables, grains and beans. Choose fruits for desserts! Or substitute other healthy options, like frozen yogurt, regular yogurt, popcorn without salt or butter, or unsalted nuts and seeds! Use fresh vegetables and fruit when possible. Avoid canned veggies with high sodium content! Be spicy instead of salty! Your food will taste great even without all the sodium. Drink water instead of soft drinks. Keep the saltshaker off the dinner table!

How else can I control my blood pressure?

1. Be physically active! Physical activity helps lower high blood pressure. It is best to get 150 minutes of moderate level intensity exercise each week. However, any regular exercise regimen helps! Try starting out with a goal of 30 minutes, 3 times per week. If you dont have 30 minutes, try breaking the time down into 10 minute intervals, 3 times per day! Rememberstart out slowly! Take a day off from exercise each week to avoid burn out and muscle exhaustion. Join a sports league or find a friend to workout with! 2. Maintain a healthy weight! Being overweight or obese contributes to high blood pressure. Talk with your doctor about a target weight, and stick to it! Frequent dieting (losing pounds the rapidly gaining them back) can cause increased stress on your heart, so dont crash diet. Try the DASH diet, and try to stick to a reasonable, healthy weight. 3. Limit alcohol! Drinking too much can raise blood pressure. Alcoholic beverages are also full of empty calories. Stick to 2 drinks or less per day (and 1 or less if youre female). Combine all of these things with the DASH diet and make the DASH for a healthy life today!
To learn more, contact the National Heart, Lung, and Blood Institute: NHLBI Health Information Center PO Box 30105 Bethesda, MD 20824-0105 Phone: 301-592-8573 Or check out this helpful PDF: http://www.nhlbi.nih.gov/health/public/ heart/hbp/dash/new_dash.pdf Information from the US Department of Health and Human Services