Lowering Your High Blood Pressure—It's in the Bag!

Did you know that 90% of people who reach age 55 will eventually develop high blood pressure (hypertension)? High blood pressure is linked to an increased risk of cardiovascular disease, stroke and kidney problems. The first step is to have your blood pressure measured. If it's high, talk to your health care provider about DASH—the Dietary Approaches to Stop Hypertension eating plan.

DASH has been proven to lower blood pressure and helps reduce cholesterol. When the eating plan is combined with low-salt intake it can have even greater results. The eating plan is very flexible - almost nothing is off limits except large servings of snacks, desserts and processed foods that are high in fat and salt.

DASH is rich in calcium (mostly from low-fat dairy products), magnesium, and potassium - nutrients that may help control your blood pressure. A diet that is rich in fruits and vegetables (8 ½ servings a day) is a delicious and healthy way to get these nutrients.

Food sources of potassium: peas, carrots, green beans, broccoli, potatoes, squash, cauliflower, beets, apricots, peaches, plums, tomatoes and cabbage.

Food sources of magnesium: dark green vegetables (like spinach, kale, chard), potato (baked with skin on), legumes, almonds and dried apricots.

For those who don't enjoy dairy products, some food sources of calcium include: broccoli, collard greens, turnip greens, mustard greens, bok choy, kale, almonds, sunflower seeds and dried apricots.

Example of a DASH day's intake:

Breakfast: 1 cup bran cereal with 1 cup low-fat milk and 1/4 cup berries, 1 cup low-fat yogurt.

Lunch: 3/4 cup tuna salad on 2 slices whole wheat bread, 1 cup green salad with cucumber and tomato and 1/2 cup fruit.

Dinner: 3 ounces lean roast beef, small baked potato, 1 small whole wheat roll with 1 teaspoon butter or margarine, 1 apple, 1 cup low-fat milk.

Snacks: 1/3 cup unsalted nuts, 1/4 cup raisins or prunes, 1 cup 100% fruit juice.