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1、ReduceYourRiskofHighBloodPressureHighbloodpressure,orhypertension,isoneoftheleadingcausesofstroke,heartdisease,kidneyfailure,andprematuredeathinthiscountry.Yet,manypeoplewhohaveitdon’tknowit--thisiswhyhypertensioniscalledthesilentkiller.Theonlywaytofindoutifyouhavehigh
2、bloodpressureisthroughregularmonitoring.Yourdoctorcanassistyouinestablishingamonitoringprogramtodetermineyournormalbloodpressure.EatingUpMayEasethePressureParticipantseatingthreeservingsoflow-fatdairyfoodscombinedwithalow-fatdiethighinfruitsandvegetablesexperiencedagre
3、aterreductioninbloodpressurethandidthosewhoateadiethighinfruitsandvegetablesalone.DASH(DietaryApproachestoStopHypertension)demonstratedthataneatingplanmayhelplowerbloodpressureinpeoplewithnormalbloodpressureaswellasthosewithmildhypertension.Anditiseasytodo!TheDASHEatin
4、gPlanYouneedtolooknofurtherthanyourlocalgrocerystoretofindtheingredientsfortheDASHeatingplan.UsetheDASHcharttohelpyouplanmenusortakeitwithyouwhenyougotothestoretoguideyourchoices.AnOunceofPrevention...ReducingtheRiskofHighBloodPressure·Eatatleast2to3servingsoflow-fatda
5、iryproductseveryday.·Eat8to10servingsoffruitsandvegetableseveryday.·Stopsmoking.·Limitalcoholintake.·Loseweightifoverweight.·Increasephysicalactivity.·Maintainadequatecalcium,magnesium,andpotassiumintakesforgeneralhealth.·Trytocutdownontheamountoffatyoueat.DishingUpDAS
6、HTheDASHplanisrichinminerals--specificallycalcium,potassium,andmagnesium--whicharebelievedtobenefitbloodpressure.Herearefiveeasyideastohelpboostthosenutrients:·Startsmall.Makeafewchangesatatime.Forexample,ifyoueatvegetablesonlyatdinner,trycuttingupcarrotsticksandpackin
7、gsomeinyourlunch.·Sneakmoremilkintomealstoboostdailycalciumandotherminerals.Addmilkinsteadofwatertoyoursoupsandhotcereals.Choosemilk-baseddessertssuchaslow-fatpuddings.·Snackonfruitsandvegetables.Mixnutswithraisinsandotherdriedfruitforatastytreat.·Startyourdaywithwhole
8、graincereal,fat-freemilk,andslicedbananas.·Makeachocolatemilkmustache:grabaglassoflow-fatchocolatemilkinsteadofacandy
