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DASH Handout
Penelope Ponthieu
University of Memphis
Penelope Ponthieu
NUTR 4112- Therapeutic Diet
21 February 2017
DASH Diet
High blood pressure is blood pressure higher than 140/90 mmHg. Prehypertension
(almost high blood pressure) falls between 120/80 and 139/89 mmHg. You can take control with
the DASH (Dietary Approaches to Stop Hypertension) diet. This diet has a person eat: twice the
average daily serving of fruits, vegetables, and dairy products. They will also consume 1/3 less
beef, pork, and ham, less fats and oils, and sweets and snacks1.Sodium is a mineral known
to raise blood pressure levels. Magnesium, calcium, and potassium will help lower it instead. The
DASH diet works to adjust these minerals to bring blood pressure down. Other methods include
increasing physical activity and limiting alcohol and foods high in saturated fat, cholesterol, and
trans fats. Go to https://www.choosemyplate.gov/myplate-daily-checklist-input/ to develop a
plan suited to your needs.
Foods to Choose Foods to Lose
Nonfat dairy products High fat dairy products
Fatty fish (salmon, tuna), Egg whites Fatty red meats, egg yolks
Canola, olive oil, fat free dressing, soft margarine Trans and saturated fats (margarine, fried foods, fatty
meats)
Colorful vegetables (tomatoes, kale, sweet Goods canned with sodium, pickles
potatoes, spinach, apricot squash, bell pepper,
carrots)
Hummus High salt sauces- ketchup, mustard, bbq,
Worcestershire, salsa
Bananas, apricots, strawberries Salted dried fruits, canned fruits
Almonds (Unsalted) Salted snacks
Whole grain breads White bread
Intake Discussion
Penelope Ponthieu
University of Memphis
Penelope Ponthieu
NUTR 4112- Therapeutic Diet
21 February 2017
Americans with normal blood pressure (BP) should consume about 2300mg of
sodium/day, whereas individuals with high BP, or hypertension, only need about 1500mg/day.
Studies show that the lower the sodium intake, the lower the BP. Calcium, magnesium, and
potassium have all been shown to help lower BP. For example, foods that contain high levels of
calcium, such as dairy products, have been shown to lower the risk of hypertension by 13%. For
a BP lowering effect, the calcium must come from food rather than supplements, which have
shown no effects. Magnesium plays a major role in smooth muscle contraction. Increasing intake
intake of up to 4700mg has also shown a lowering effect of SBP of 2-6 mmHg and DPD of 2-4
mmHg. While the specific mechanism of potassiums role in high BP is unknown, it is theorized
that its impact originates in altering membrane potential for smooth muscle contraction. Finally,
if a person leads a sedentary lifestyle, they are 30%-50% more likely to develop hypertension as
When looking at my regular and DASH diet intakes, I note a few major changes. First, I
was able to increase my caloric intake by over 300 kcal, but still fell short of my 2200 kcal goal.
Its very difficult to eat enough calories because lately I havent had much of an appetite. I had to
force myself to eat as much as I did while I was following the DASH diet. My fat intake is much
too high as well. My calories from fat was too high for both intake diarys, but I was able to
lower my saturated fat intake on the DASH diet. My sodium intake was high in my regular diet;
however, I did well reducing it for the therapeutic diet. My magnesium consumption was low
initially, then I managed to bring it up to par with DASH regulations. I did well keeping adequate
calcium levels in each food diary. I struggled most with potassium ingestion. While I ate quite a
bit of spinach, tomatoes, carrots, bananas, oranges, and almonds, I still struggled to raise my
Penelope Ponthieu
NUTR 4112- Therapeutic Diet
21 February 2017
potassium intake. Im glad we were instructed to calculate averages for each diet. It clearly laid
out my eating flaws. Ive learned I need to work harder to eat fruits and veggies. I cant keep
justifying fried foods and snacks. I do much better when I meal prep and have food readily
available throughout the week. Bringing food from home prevents me from going to various
The biggest barrier I faced was food cravings. Chips and salsa is my favorite snack,
which is loaded with sodium. While I did not approach this directly with my three-day DASH
diet, I have decided that I need to start making my own chips and salsa to cut back on sodium
and saturated fat. It was really hard eating all those bananas. My budget limited me on having a
variety of foods. Luckily I had some of the products already in stock (black bean burger, turkey
meat, tuna). I had to change my mentality about eating. By that I mean I couldnt eat the snack I
wanted (chips and salsa), instead I had to push foods high in potassium. This assignment made
me realize that cutting out sodium and increasing magnesium, calcium, and potassium is not an
easy task. The easiest part of the DASH diet instructions was to maintain an active lifestyle. I
have mandatory physical training four mornings a week, so I already filled the activity
requirements. The American lifestyle is severely flawed, so asking a patient to change the way
theyve eaten their whole lives or to start exercising presents a challenge. Luckily, the DASH
diet should be introduced slowly, so the patient would have some time to adjust as they went
along. To add, I learned that writing on a 6th grade reading level is actually quite a challenge. I
understand handouts need to be tailored for people of all backgrounds, but I hadnt realized that
1. Kathleen Mahan L. Krause's Food & the Nutrition Care Process. St. Louis, MI: Elsevier;
2016.
2. National Heart, Lung, and Blood Institute. Your Guide to Lowering your Blood Pressure
with DASH. August 2015.
https://www.nhlbi.nih.gov/files/docs/public/heart/dash_brief.pdf. Accessed February 12,
2017.
3. USDA. MyPlate Daily Checklist. Center for Nutrition Policy and Promotion. January
2016. https://choosemyplate-
prod.azureedge.net/sites/default/files/myplate/checklists/MyPlateDailyChecklist_2200cal
s_Age14plus.pdf. Accessed Feb 2, 2017.
4. The Food Processor. Nutrition and Fitness Software. Esha RESEARCH. 2016.
https://citrix.memphis.edu/Citrix/UOMWeb/