National High Blood Pressure Education Month

May is National High Blood Pressure Education Month, so we'd like to educate you on why it's important to control it.  Reducing high blood pressure can result in a 35-40 % reduction in stroke and 16% drop in cardiac events (heart attack).  Normal blood pressure is below 120/80.  While heredity can contribute to hypertension, diet and lifestyle play a major role.  Read more on what to eat and what to avoid for high blood pressure.Bite this:

1. Dairy products. You may know calcium is good for your bones, but many don't realize it's good for blood pressure control as well.  Aim for 3 servings of low fat dairy products per day such as skim or 1% milk, low fat yogurt or light cheese.
2. Nuts and seeds.  Nuts are a simple food to add into your diet to boost mono-unsaturated (heart healthy) fat as well as magnesium.  Grab 2 small handfuls per day to lower cholesterol, too.
3. Vegetables.  A great source of potassium and vitamin C, most Americans don't get the recommended 5-9 servings of vegetables daily.  Add fresh spinach to salad or sandwiches or munch on peppers and hummus in between meals.
4. Fruit.  Need something sweet? Grab a banana or cup of melon in place of sugary treats.  Fruit is loaded with blood pressure lowering potassium, as well as heart-healthy fiber and vitamin C.
5. Beans.  While most people think beans belong in the meat group, they also make an excellent substitute for grains.  Replace rice or noodles with pinto or navy beans to boost magnesium, folate, fiber and potassium in your diet.

Not that:

1. Sodium.  The 2010 US Dietary Guideline recommendation for African Americans, people with high blood pressure, those with kidney disease and anyone over 51 is 1500 mg per day.  That may sound like a lot, but consider 1 serving of canned soup boasts a whopping 950 mg.  Go for fresh meat and produce and skip frozen meals, processed meat, salted snacks, fast food and salty seasonings.  Sodium is the new buzz for 2011.
2. Saturated and Trans Fat.  Go easy on cholesterol raising solid fats found in beef, butter, whole milk dairy products, bacon and poultry skin.  Limit fast food, stick margarine, high fat dessert and snack foods as well.
3. Sugar.  Sugar is a major contributor of extra calories and extra calories mean weight gain.  Even a 5-10% reduction in weight (read 10-20 lbs in a 200 lb man) can lower blood pressure.  Ease up on sweetened beverages, desserts and hidden sugar.
4. Booze.  While a drink now and then won’t bump your blood pressure up, excessive or binge drinking is not good for your ticker.  Try some unsweetened tea w/lemon or diet seltzer with lime as a healthy alternative.
5. Laziness.  Sedentary individuals are much more likely to suffer high blood pressure than active ones.  Now that the weather is nice, there's no excuse not to get out for a brisk walk.  Your body is a human machine- take care of it!