Keeping the Pressure Down

Ashley Benedick,    
Dietetic Intern    

Bay Pines VA Healthcare System

May is National High Blood Pressure Education Month. According to the U.S. Department of Health and Human Services about 68 million Americans or 1 out of every 3 adults are living with high blood pressure, otherwise known as hypertension. High blood pressure is classified as 140/90 or higher. High blood pressure is often known as the “silent killer” because there are often no symptoms. However, in time high blood pressure can lead to numerous health conditions including heart disease, stroke, and diabetes. High blood pressure can be controlled with proper diet and exercise. It is important to know how to achieve a healthy blood pressure to decrease the risks of chronic health problems.

Following the DASH (Dietary Approaches to Stop Hypertension) diet has been shown to reduce blood pressure. This dietary approach emphasizes eating low sodium foods, increasing fruits and vegetables, low fat or non-fat dairy, and incorporating whole grains. The healthy eating plan is high in fiber, low to moderate in fat, and rich in calcium, magnesium, and potassium.

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

Grains (6 to 8 servings a day)
Grains include bread, cereal, rice and pasta. One serving of grains would include 1 slice whole-wheat bread, 1 ounce (oz.) dry cereal, or 1/2 cup cooked cereal, rice or pasta. Focus on whole grains because they have more fiber and nutrients than do refined grains. Look for products labeled "100 percent whole grain" or "100 percent whole wheat."

Vegetables (4 to 5 servings a day)
Carrots, broccoli, sweet potatoes, greens, tomatoes and other vegetables are good sources of fiber, vitamins, and such minerals as potassium and magnesium. A serving would be 1 cup raw leafy green vegetables or 1/2 cup cut-up raw or cooked vegetables.

Fruits (4 to 5 servings a day)
Fruits are a great choice since they need little preparation to become a healthy part of a meal or snack. They too are packed with fiber, potassium and magnesium and are typically low in fat. Avocados and coconuts are two exceptions. One serving would include 1 medium fruit or 1/2 cup fresh, frozen or canned fruit.

Dairy (2 to 3 servings a day)
Milk, yogurt, cheese and other dairy products are major sources of calcium, vitamin D and protein. Make sure those choices are low-fat or fat-free because otherwise they can be a major source of fat. Examples of one serving include 1 cup fat free (skim) or 1% milk, 1 cup yogurt or 1 1/2 oz. cheese.

Lean meat, poultry and fish (6 or fewer servings a day)
Meat is a rich source of protein, B vitamins, iron and zinc. Even lean varieties contain fat and cholesterol, so keep an eye on how much you eat. A serving would include 1 oz. cooked skinless poultry, seafood or lean meat, 1 egg, or 1 oz. water-packed, no-salt-added canned tuna.

Nuts, seeds and legumes (4 to 5 servings a week)
Another rich source of fiber, potassium, magnesium, and protein include foods like almonds, sunflower seeds, kidney beans, peas, lentils and other foods in this family. Serving sizes are small and to be consumed weekly because these foods are high in calories. Examples of one serving include 1/3 cup (1 1/2 oz.) nuts, 2 tablespoons seeds or 1/2 cup cooked beans or peas.

Fats and oils (2 to 3 servings a day)
The DASH diet strives for a healthy balance of fats. While fat helps your body absorb essential vitamins and helps your body's immune system, too much fat increases your risk of heart disease, diabetes and obesity. To help you moderate the amount of fat you consume, choose small portions. Examples of a serving include 1 teaspoon soft margarine, 1 tablespoon low-fat mayonnaise or 2 tablespoons light salad dressing.

Sweets (5 or fewer a week)
You don't have to give up sweets entirely while following the DASH diet. Enjoy them in small amounts. Examples of one serving include 1 tablespoon sugar, jelly or jam, 1/2 cup sorbet or 1 cup (8 oz.) lemonade.

In addition to a healthy diet, physical activity and achieving a healthy body weight can help decrease blood pressure. The American Heart Association recommends 150 minutes of moderately intense aerobic physical activity per week and muscle strengthening activity at least 2 times a week. Aerobic exercise could be done for 30 minutes, 5 days a week. There are a wide variety of aerobic exercises to try: biking, jogging, aerobic class, swimming, or brisk walking.

Achieving a healthy diet and healthy body weight can help reduce blood pressure and prevent hypertension. By reducing sodium intake, eating a healthy diet, and increasing physical activity, many health complications can be avoided.

Pinellas County Extension has information and programs to help people manage their blood pressure. Call us at 727-582-2100 to arrange a program for your group.

References:
http://www.cdc.gov/features/highbloodpressure/
http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/PreventionTreatmentofHighBloodPressure/Physical-Activity-and-Blood-Pressure_UCM_301882_Article.jsp
http://dashdiet.org/
http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf

Super-Charged Drinks and Bars: The Right Source for Nutrition?

By Jana Folkert, Dietetic Intern, Bay Pines Health Care System
Pinellas County Extension, Family & Consumers

There seems to be a special drink or energy bar to address every conceivable health need these days, from athletic performance to vitamin deficiency to sleepiness. In reality, however, are these carefully marketed beverages and bars genuinely useful as part of a well-balanced and nourishing diet? And are the advantages of supplementing usual intake with these products worth their expense, usually significantly greater than “normal” food and drink options?

The beverage market has exploded with extensive options for the thirsty shopper, including an overwhelming selection of flavored waters, sports drinks, and herbal teas. Fancy water choices boast fruit flavors and vitamin supplementation, while sports drinks promise electrolyte replacement and herbal teas tout their ability to improve any number of functions- from memory to energy. Unfortunately, many of these beverage choices contain sugar in addition to their other special ingredients, easily contributing an additional 100-150 calories per bottle to the diet. In regard to the herbal teas, caution must be exercised in trusting the grand and glorious claims made by the label- in many cases the supplemented herbs have not been scientifically proven to perform the intended effect (such as memory enhancement), not to mention the lack of regulation in quantity and potency of the “herb potion” advertised on the bottle. As far as sports drinks are concerned, their electrolyte and carbohydrate replacement functions aren’t necessary unless strenuous physical activity continues for greater than an hour at a time. Considering all these factors, the best beverage choice is still plain old water in most situations.

University of California Extension has a fact sheet comparing the some of the drinks that are on the market.

You can find it at http://www.wmtw.com/download/2008/0220/15355489.pdf.

Another recently exploding market has been that of energy and meal replacement bars. Many athletes have introduced a trendy and portable snack option to their exercise routine, believing in the supplement’s ability to improve performance and workout benefit. Others have begun to use these bars as handy snack and meal options while on-the-go as their lives spin at breakneck pace. There are certainly attractive advantages to the energy bar concept, including provision of necessary calories, vitamins, and nutrients, in a convenient, portable form. Downsides to their use, however, are also of concern. Most bars can be rather expensive, have been extensively processed, and may contain herbal additives of questionable potency and usefulness. They also can cause excessive calorie intake when added to the diet without swapping out another calorie source. In reality, there isn’t any “magic” about the nutrient components of the bars, and healthy workout snacks or on-the-go meal options can be created from regular food using a little effort and creativity.

If you plan to choose an energy bar consider these tips:

• Try to avoid bars with palm kernel oil or partially-hydrogenated fat in the first five ingredients on the label.

• Limit saturated fat to 3 grams or less per bar and no trans fat.


• To help manage appetite for weight control, choose a bar with at least 3 grams of fiber.


• Women may want to choose a bar that contains at least 300 mg of calcium per serving to help meet their daily calcium needs. But evaluate your other sources of calcium during the day first to see if you need the extra amount in an energy bar.


• Sources of sugar should not be more than half the grams of carbohydrates in the bar. Look at the total carbohydrates on the label, then the sugars listed just below. Try not to select a bar with high fructose corn syrup, glucose, or fructose as the first ingredient.

Nutrition Fact vs. Fiction

By Mary B. Morgan, Dietetic Intern
Pinellas County Extension, Family & Consumers

In the midst of the latest fad diets and conflicting nutrition advice, it can be a challenge to know what is fact or what is just simply fiction when it comes to nutrition. March is National Nutrition Month and this year’s theme is “Nutrition: It’s A Matter of Fact”. The campaign is designed to focus attention on the importance of making informed food choices and developing sound eating and physical activity habits. In honor of this theme, it seemed appropriate to clear up the confusion surrounding nutrition!

I have researched the top five nutrition myths out there today. I bet you’ve heard of some of them! Read on to see if you can determine whether the statement is “Fact or Fiction”!

1. Skipping meals helps you lose weight.
   FICTION—In fact, people who skip meals throughout the day (especially breakfast) tend to be heavier than people who eat 4-5 times per day. Why? Because not eating every few hours sends your body into “starvation” mode and so the next meal you eat, your body will cling to every bit of the calories it can hold on to. Skipping meals also slows down the metabolism, which in turn makes it more difficult to lose weight in the long run. Your best plan is to eat small meals throughout the day to keep your metabolism going strong and control your appetite.


2. You can eat as much low-fat/fat-free food as you want.
   FICTION—Low-fat/fat-free does not mean calorie free! Generally, when fat is taken out of the product, sugar and other carbohydrates are added to maintain the taste. Compare the calories in a full fat versus low-fat/fat-free product; you may be surprised that the calories are the same and sometimes even more in the low-fat/fat-free version. Remember—weight comes down to calories consumed, not fat!


3. Eating after 8pm causes weight gain.
   FICTION—It doesn’t matter what time of the day you eat. What matters is how much you eat and how much physical activity you get throughout the day. No matter what time of day you eat, if you consume more calories than you need, your body will store the extra calories as fat.


4. Fats should be avoided when trying to lose weight.
   FICTION—The truth is, our body needs fat to help in nutrient absorption and nerve transmission—just to name a few of fat’s purposes. However, when consumed in excess amounts, fat contributes to weight gain and other medical problems. It is important to note that all fats are not created equal. Saturated and trans fats (fats found in animal products, baked goods and other commercially prepared products) should be replaced with polyunsaturated and monounsaturated fats (fats found in liquid oils, fish and nuts).


5. “Eating for 2” is necessary during pregnancy.
   FICTION—Energy/calorie needs vary with each individual, but the idea that pregnancy allows a woman to eat double is false. It is recommended that a pregnant woman increase her calorie intake by 100 calories per day during the first trimester and 300 calories per day during the second and third trimester. An extra snack during the day of yogurt or milk, fruit, and an extra dinner roll is often adequate.
   

Remember, if it is too good to be true—it probably is!

For more information on separating fact and fiction, check out the American Dietetic Association website: http://www.eatright.org/.

Take the quiz to see if you can determine fact or fiction! http://www.eatright.org/nnm/NNMWEBNEW/flashquiz.swf