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Eating Right- Lower
Your High Blood Pressure
What is high blood pressure?
It means that a heart has to pump harder than it should to get blood to
all the parts of a body. This raises
the chances for a stroke, and
heart and kidney problems.
Does that mean you could have a stroke, heart attack or kidney failure?
Yes. But if you lower
your pressure, you will lower
your chances.
You Can Lower Your Blood Pressure?
Yes. That is the good news.
* lose weight, if you weigh too much.
* be more active.
* eat fewer foods high in salt and sodium.
* cut back on alcohol.
Lose Weight and what to do...
* eat less fat and calories. This is a good first step.
* cut back on foods high in sugar like soda and candy.
* eat smaller amounts of foods at meals.
* eat fewer snacks during the day.
Your blood pressure will probably go down when you lose weight.
Foods High in Fat...
Fats and oils (like butter, margarine, vegetable oils, lard, fat back,
salt pork, meat drippings, gravy)
Fatty meats (like hot dogs, bacon, bologna, salami, corned beef, regular
ground beef, ribs, sausage)
Whole milk, 2% milk, cream, ice cream
Most cheeses (like cream cheese, cheddar, American)
Many snack foods (like chips and nuts)
Fried foods (like fried chicken and french fries)
Most cakes, pies, and pastries
Many cookies
Most fast foods
Be More Active
Being more active will help you to
lose weight and help your blood pressure go down.
Take a walk
Use the stairs
Get off the bus one or two stops early
Park farther away from the store
Go for a bike ride
Work in the garden
Go dancing
Doing them with a friend will help to do them.
Fix Foods The Low-Sodium Way
You need to cut down on salt and salty foods. Eating less salt and
sodium
also can help your blood pressure go down.
Know about salt. But what is sodium?
You see it on labels all
the
time. Sodium is a part of salt. It also is a part of mixtures used to flavor
and preserve foods.
How can we fix good tasting foods with less salt and sodium?
Listen to these tips:
* Try to cook from scratch. Start with foods low in salt and
sodium.
* Use herbs, spices, and fruit juices to season food.
* Do not add salt to your food when cooking or at the table.
* Rinse canned foods like tuna and canned vegetables to remove
salty
juices.
Cut Back On Alcohol
How much do you need to cut back?
The most you should have is 1 or sometimes 2
drinks a day. A small glass of
wine, one can of beer, or a shot of liquor counts as one drink.
Lowering your blood pressure is more important
than having a beer.
You May Need Medicine
What if your blood pressure does not go down?
You may have to take medicine everyday to help
lower your
pressure. The medicine will work better if you lose weight, eat right,
and be more active.
Speak Up and Ask
When the doctor gives any medicine for high blood pressure, ask about:
* when to take it.
* what to eat or drink with it.
* what other medicine is OK to take at the same time.
Expect Your Blood Pressure To Be Lower
It seems like you have a really big role in lowering your blood
pressure. You can eat foods lower in sodium, lose weight, be more
active, cut back on alcohol, and take your medicine.
Get More Help
Ask your doctor, dietitian, or nurse for more help in choosing foods and
fixing meals.
You can also get more information from:
National High Blood Pressure Education Program
P.O. Box 30105
Bethesda, MD 20824-0105
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