Rosalee Brown

To the reader with high blood pressure and others who may benefit.

HIGH BLOOD pressure is one of the common chronic diseases. Blood pressure, is the force of the blood against the artery walls. Blood pressure fluctuates during the day, but is called high blood pressure when it stays elevated over time. High blood pressure is dangerous, as it makes the heart work even harder, harm arteries and when uncontrolled, can damage organs such as the heart and kidneys. It usually has no warning signs or symptoms and can go undetected if checks are not done.

It is prudent to prevent high blood pressure and if one already has it, put measures in place for control. These measures include reducing weight if overweight, stop smoking, reducing alcohol intake, taking medication where prescribed, being physically active every day for at least 30 minutes and adopt a healthy eating plan.

Your eating plan

Two studies - the Dietary Approach to Stop Hypertension (DASH) and theDietary Approach to Stop Hypertension-Sodium - showed that an eating plan low in saturated fats, cholesterol and total fat and one that places an emphasis on fruits, vegetables, low-fat dairy, whole grains and include fish, poultry and nuts and low in sodium, will reduce high blood pressure. This eating plan is rich in magnesium, potassium, calcium, protein and fibre.

Diet tips

1. Choose mostly high-fibre, unprocessed staples such as whole grains, cereals, and ground provisions but consume them in moderation as excess calories lead to weight gain.

2. Consume a variety of vegetables in different colours but do not prepare them with fat or just use a very small amount of fat.

3. Consume approximately three to four servings of fruits each day; one serving is approximately four ounces.

4. Consume very lean meats, approximately five to six ounces (quarter of a whole chicken breast is about 2.5 ounces).

5. Consume legumes such as peas and beans four to five times per week. Replace animal proteins with legumes at some meals.

6. Consume low-fat or fat-free dairy foods.

7. Consume small amounts of fats and oils - two to three servings; one serving of fat is one teaspoon oil.

8. Consume about five to six servings of sugar per week; one serving is approximately one tablespoon.

9. Reduce sodium in your diet, use fresh herbs and spices for seasoning, avoid seasoning with commercial, high-sodium seasonings, read labels to identify sources of sodium and use little or no added salt.

Cooking tips

Marinate meats in advance with fresh herbs to improve flavour.

Prepare vegetables just before serving.

Purchase young, tender vegetables to improve flavour, do not over cook.

Oven roast fish and other such meats in their own juices.

Changes takes time and can be difficult, but keep focused. A dietitian/nutritionist can help you.