We’ve all heard of people with high blood pressure but until we receive the diagnosis ourselves we may not investigate what it really means. We all need a certain level of blood pressure to pump blood through our bodies. Blood pressure is measured in two numbers (such as 120/80). The first number is called systolic pressure (measured when the heart is beating) and the second number—the diastolic reading—measures when the heart is relaxed.

If your blood pressure is high then your blood vessels are under too great a pressure, putting you at risk for heart attack or stroke. Risk factors include a natural increase with age, high alcohol consumption, smoking, lack of exercise, obesity and stress.

Just because you have high blood pressure doesn’t mean you can’t be proactive in controlling it. You can change lifestyle habits to help keep blood pressure under control. Maintaining a healthy weight is a big part of that decision. Even losing a modest amount of weight can make a significant impact on your health.

The DASH eating plan is often recommended for lowering blood pressure. You want to be eating a nutrient-rich diet that is low in sodium and fat (especially saturated fats).

The plan is based on

  • eating at least 5 servings of fruits and vegetables every day
  • at least two servings of lower fat dairy products
  • whole grain breads and cereals
  • limiting salt and added condiments (at the table and while cooking)
  • limiting fast food and soft drinks (plus other high-fat and sugary foods)
  • eating healthy fats like olive oil, nuts and canola in small portions

Remember to try and keep stress manageable by making room in your schedule for rest and relaxation. And make sure you have your blood pressure checked by a doctor every two years even if you have normal blood pressure, and more often if you already have higher blood pressure.

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