Hypertension

“the silent killer” because people who have it are

often symptom-free.
Blood pressure normally rises and falls throughout
the day, but it can cause health problems if it stays
high for a long time.
Can lead to heart disease, stroke and other health
problems
 Adopt DASH
eating plan

Dietary sodium
Stop smoking
reduction

Moderation of
Weight
alcohol
reduction
consumption

Physical
activity
Lifestyle Modification
• Weight reduction- BMI (18.5-24.9 kg/m2)
• Adopt DASH ( Dietary Approaches to Stop Hypertension)
eating plan- fruits,veg and low fat dairy products with a
reduced saturated and total fat.
• Dietary sodium reduction-no more than 1000mmol per day
(2.4g sodium or 6 g sodium chloride)
• Physical Activity-e.g. brisk walking atleast 30mins per day
• Moderation of alcohol consumption- limit consumption to no
more than 2 drinks per day in men and to no more than 1
drink per day in women.
• Stop cigarette smoking
DASH ( Dietary Approaches to Stop Hypertension)
FOOD GROUP
Grains and grain products
Vegetables
Fruits
Low fat or fat free dairy products
Lean meat, poultry, and fish
Nuts, seeds, and legumes
NUMBER OF SERVINGS PER DAY
7-8 daily servings (serving sizes: 1 slice
of bread, 1/2 cup cooked rice or pasta,
1 ounce dry cereal
4-5 daily servings (1 cup raw leafy
green, ½ cooked vegetable)
4-5 daily servings ( 1 medium fruit, ½
cup fresh or frozen fruit, ¼ cup dried
fruit, 6 ounces fruit juice
2-3 daily servings (8 ounces milk, 1 cup
yogurt, 1.5 ounces cheese)
2 or fewer daily servings a day (3
ounces cooked meat, poultry or fish)
4-5 servings per week (1/3 cup nuts, 2
tablespoons seeds, ½ cup cooked dry
beans or peas
Fats and oils 2-3 daily servings (1 teaspoon
vegetable oil or soft margarine,1
tablespoon low fat mayonnaise, 2
tablespoons light salad dressing)

Sweets Less that 5 servings per week (1

tablespoon sugar, jelly, or jam

The diet is based on 2,000 calories per day

Diabetes Mellitus
is a serious, chronic metabolic diseases
characterized by an increase in blood sugar
levels associated with long term damage and
failure or organ functions, especially eyes, the
kidneys, the nerves, the heart and blood
vessels.
Lifestyle Modifications
Increase dietary intake of fruits and vegetables
Incorporate regular exercise into lifestyle
Minimize intake of foods containing simple sugars and
saturated fats
Stop smoking cigarettes and lower alcohol intake.
Nutrient Recommended Intake
Carbohydrates 50-60% of total calories
Protein 10-20% of total calories
Total fat 20-30% of total calories
Saturated fat <10% of total cal.(<7% in dyslipidemia)
Polyunsaturated fat 10% of total cal.
Monounsaturated fat Up to 20% of total cal.
Cholesterol <300mg/d in dyslipidemia
Total calories Adjust based on age, weight and
height
• The diet is based on 1,600 calorie per day