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February 23, 2005
High Blood Pressure
Hypertension affects approximately one-quarter of adult Americans with another one-quarter having prehypertension, or blood pressure in the zone between normal and high.
Keep your blood pressure normal – or lower it – by making some lifestyle changes:
1. Participate in regular physical activity: at least 30 minutes a day on most days of the week.
2. Consume moderate amounts of alcohol.
3. Maintain a normal body weight.
4. Limit foods high in sodium
Canned soup, vegetables, beans
Frozen dinners, vegetables in sauces
Processed meat – deli meat, hot dogs, sausage, bacon
Convenient foods – dry/instant soup, boxed rice mixes, instant potatoes
Snack foods – crackers, chips, pretzels, nuts, cheese, pickles
Seasonings – garlic/onion salt, salt, ketchup, soy sauce, teriyaki sauce, steak sauce
5. Choose low sodium alternative foods when possible and watch your portions.
Low sodium soups, no added salt vegetables and beans
Low sodium frozen entrees
Fresh or frozen meat, fruit and vegetables
Low sodium snack foods
Garlic/onion powder, low sodium condiments
6. Eat 5-9 fruits and vegetables each day
7. Eat 3 high calcium foods each day
1 cup of 1% or skim milk
1 cup of low fat yogurt
Low fat mozzarella cheese sticks
½ cup of pudding made with low fat milk
Try lactose-free products or lactase enzymes, if you’re lactose intolerant.
8. Do not add salt to your plate. At least taste it first!
Posted by Lisa at February 23, 2005 01:40 PM
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