The Dash Diet

By: Raquel Robertson

What Does “DASH” Stand For?
 D: Dietary

 A: Approaches to

 S: Stop

 H: Hypertension
Understanding Blood Pressure
103 million adults have high blood pressure

Leading cause of heart attacks and strokes

“Silent Killer”
How’s your Blood Pressure?
Risk Factors for Hypertension
 Age

 Family history

 Obesity

 Physically inactive

 Too much salt in food

 Stress

 Chronic conditions
Why DASH Diet?
 Rich in minerals

 High in fiber

 Low in saturated fat

Why DASH Diet? (Con’t)
 Lowers blood pressure

 Lowers cholesterol levels

 Lose weight
Food Group and Serving Sizes
What Foods Not To
Eat
 Sugary foods

 Foods with high sodium

 Pre-packaged rice

 Pre-packaged pasta
dishes
 Foods with high fats
Stretching Time!

https://www.youtube.c
om/watch?v=TTQK9a
WZVds
Type of Exercises
 Aerobic

 Resistance

 Flexibility

 Balance
Aerobic
 Moderate – 2 hours and 30 minutes

 Intense - 1 hour and 15 minutes

 Examples:

 Brisk Walking

 Jogging

 Bicycle
Strength Training
 2 days a week

 Examples:

 Weight machine

 Digging

 Carrying groceries

 Tai chi
Flexibility
 Benefits:

 Reduces pain in
arthritis
 Prevents injuries

 Prevents falls
Balance
 Prevents falls

 Maintains or improves balance

 Examples:

 Yoga

 Backward walking

 Toe walking

 Standing from a sitting position

Questions
Fun Activities!

OR
References
 American Heart Association News. (2018, January 31). More than 100
million Americans have high blood pressure, AHA says. American Heart
Association. Retrieved February 22, 2020 from
https://www.heart.org/en/news/2018/05/01/more-than-100-million-
americans- have-high-blood-pressure-aha-says
 Heller, M. (2005). The dash diet action plan. Deerfield, IL: Amidon Press.
 High blood pressure(hypertension). (n.d.). Mayo Clinic. Retrieved
February 22, 2020 from https://www.mayoclinic.org/diseases-
conditions/high-blood-pressure/symptoms- causes/syc-20373410?
page=0&citems=10
 Oberg, E. (n.d.). The dash diet. Medicine Net. Retrieved February 22,
2020 from
https://www.medicinenet.com/the_dash_diet/article.htm#what_is_the_das
h_diet
Picture References
 https://www.eatright.org/health/wellness/heart-and-cardiovascular-health/dash-diet-reducin
g-hypertension-through-diet-and-lifestyle
 https://www.berkeleylife.com/wellness/exercise/what-is-the-dash-diet/
 https://www.rockawave.com/articles/ya-gotta-have-heart/
 https://mcquinnnaturopathic.com/cardiology-in-lake-stevens-for-heart-issues/
 https://www.drpawluk.com/blog/top-15-essential-mineral-rich-foods/
 https://dailyburn.com/life/health/benefits-high-fiber-diet/
 https://www.healthdesigns.net/prevent-and-control-high-cholesterol/
 https://loryngalardi.com/the-whats-whens-and-whys-of-exercise/
 https://uber-facts.com/what-is-the-dash-diet-and-why-do-doctors-love-it-answers/
 http://www.lavanyaayurveda.com/blog/say-no-to-junk-foods/
Picture References (con’t)
 https://www.pinterest.com/pin/310818811777083488/?lp=true
 https://sponsorshipevent.com/why-i-advocate-you-get-a-domain-name-now/
 https://www.tribuneindia.com/news/archive/aerobic-exercise-may-ward-off-memory-decli
ne-in-elderly-314148
 https://www.everydayhealth.com/senior-health-photos/exercise-ideas-for-seniors.aspx
 https://ckjs.com/health-aerobics-resistance-training-tai-chi-can-boost-brain-health-elderly/
 https://www.studyfinds.org/study-little-weight-lifting-goes-long-way-heart-health/
 http://www.drbethsnaturalhealing.com/347-licensed-massage-therapist-daytona-beach/
 https://www.studyfinds.org/study-little-weight-lifting-goes-long-way-heart-health/
Picture References (Con’t)
 http://www.drbethsnaturalhealing.com/347-licensed-massage-therapist-daytona-b
each/
 https://www.healthline.com/health/back-pain/stretches-for-seniors
 https://www.barchester.com/help-and-advice/news/major-study-investigate-benefi
ts-yoga-older-people
 https://www.silversneakers.com/blog/worst-senior-exercises/
 https://www.shutterstock.com/search/emoji+question
 https://www.shutterstock.com/search/elderly+couple+yoga?section=1&image_typ
e=vector&safe=true&search_source=base_related_searches
 https://www.solitairesuite.com/
 https://www.bustle.com/articles/99472-13-of-the-best-adult-coloring-and-activity-
books-because-big-people-get-bored-on-long