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Feature Articles: Health Help for Hypertension
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What is Blood Pressure?
Blood Pressure is the force of blood against the wall of the
arteries. Systolic pressure is the pressure as the heart beats.
Diastolic pressure is the pressure while the heart is at rest.
Blood Pressure is written systolic over diastolic. For example,
110/75, 110 is the systolic pressure and 75 is the diastolic
pressure.
What is Hypertension?
Hypertension is another term for High Blood Pressure. High Blood
Pressure is diagnosed as a measure of 140/90 on three separate
occasions.
Why is High Blood Pressure Important?
High Blood Pressure makes the heart work too hard, it can make
the walls of arteries harden, and it is a major risk factor for
heart disease and stroke. High Blood Pressure has many
complications such as heart failure, kidney disease, and
blindness.
Who can develop High Blood Pressure?
Anyone can develop high blood pressure. Those who are especially
at risk are African Americans, older adults >60, overweight
individuals and those who have "high normal" blood pressures.
For example 135-139/85-89 mm Hg.
How can we Prevent and Treat Hypertension?
A major part of both preventing and treating hypertension is
lifestyle modification. Some guidelines are adopting a healthy
lifestyle, following a healthy eating pattern, maintaining a
healthy weight, being physically active, limiting alcohol, and
quitting smoking.
- Eat plenty of fresh and frozen vegetables instead of canned
vegetables. If can vegetables are used rinse them prior to
cooking under running water for two to three minuets. Rinsing
canned vegetables will decrease the sodium content by
approximately 40 percent.
- Season with herbs, spices, herbed vinegar, herb rub, and fruit
juices or prepare easy salt-free herb blends.
See recipes below.
- Read the "Nutrition Facts" information on the label to find the
sodium content of a packaged food. You will find the sodium
content in milligrams for a single serving. The % Daily Value
for sodium is also given. The amount is based on 2,400
milligrams of sodium for the day.
- Choose low-sodium products. Read the label and look for words
such as, "unsalted," "no-salt-added," "reduced sodium,"
"sodium-free," or "low in sodium."
- When eating out taste your food before you add salt or better
yet, request that foods be prepared without added salt.
- Ask for sauces and salad dressings on the side since they are
often high in sodium. For a salad, use a twist of lemon, a
splash of vinegar, or a light drizzle of dressing.
- Weight reduction will help lower blood pressure. To help
decrease calories from fat consume low-fat or fat-free products.
- Consume adequate calcium by including low-fat dairy products in
your diet three times per day.
- Take a walk for 20 to 30 minutes on most days of the week.
Increasing your activity will improve your overall since of
well-being as you lower your blood pressure.
Salt-Free Herb Blends
Directions: Combine the ingredients in a jar. Cover tightly, and
shake. Keep in a cool, dark, dry place. Use in place of
commercial mixes. Yield: ½ Cup
Chinese Five-Spice: Blend ¼ cup ground ginger, 2 tablespoons
ground cinnamon, 1 tablespoon each of ground allspice and anise
seeds, and 2 teaspoons ground cloves.
Mixed Herb Blend: Blend ¼ cup dried parsley flakes, 2
tablespoons dried tarragon, 1 tablespoon each of dried oregano,
dill weed, and celery flakes.
Italian Blend: Blend 2 tablespoons each of dried basil and dried
marjoram, 1 tablespoon each of garlic powder and dried oregano,
and 2 teaspoons each of thyme, crushed dried rosemary, and
crushed red pepper.
Curry Blend: Blend 2 tablespoons each of turmeric and ground
coriander, 1 tablespoon ground cumin, 2 teaspoons each of ground
cardamom, ground ginger, and black pepper, and 1 teaspoon each
of powdered cloves, cinnamon, and ground nutmeg.
Mexican Chili Blend: Blend ¼ cup chili powder, 1 tablespoon each
of ground cumin and onion powder, 1 teaspoon each of dried
oregano, garlic powder, and ground red pepper, and ½ teaspoon
cinnamon.
Greek Blend: Blend 3 tablespoons each of garlic powder and dried
lemon peel, 2 tablespoons dried oregano, and 1-teaspoon black
pepper.
Easy Dip Blend: For use when mixing with cottage cheese, yogurt, cheese, or low-fat sour cream. Blend ¼ cup dried dill weed and 1 tablespoon each of dried chives, garlic powder, dried lemon peel, and dried chervil.
Last update: Tuesday, August 15, 2006
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