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Diet A way to lower and control high blood pressure is through the food being consumed. Dietary approaches to stop hypertension (DASH) include healthy guidelines for those with high blood pressure. Certain food groups are included in DASH, which are listed below (examples of each are also listed). • • • •

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Fruits: apples, oranges, strawberries, mango, melon, bananas Vegetables: collard greens, yellow squash, tossed salad, cabbage with peppers, turnip greens Low-fat dairy: pudding, yogurt, skim milk, cool whip, cottage cheese Grains: whole wheat bread, pasta, rice, and cereal Nuts, seeds, dried beans: peanuts, pistachios, almonds, walnuts, kidney beans, pinto beans, Meat, poultry, fish: skinless chicken thighs, catfish filet, pork chops, turkey

Rankins, J., Sampson, W., Brown, B. & Jenkins-Salley, T. (2005). Dietary approaches to stop hypertension (DASH) intervention reduces blood pressure among hypertensive African American patients in a neighborhood health care center. Journal of Nutrition Education & Behavior, 37(5). Retrieved February 26, 2009 from http://ebscohost.com/ehost/delivery.

High Blood Pressure High blood pressure is sometimes referred to as the “silent killer” because it usually has no warning signs or apparent symptoms. Typically, high blood pressure is recognized when other serious problems arise. Serious problems that could result from high blood pressure are heart disease, stroke, and heart failure. Other complications of high blood pressure are damage to the eyes, possibly even blindness, kidney disease, and kidney failure. However, high blood pressure can be easily diagnosed and controlled. Also, high blood pressure can be treated through lifestyle modifications. Some modifications to consider are weight control, exercise, healthy dieting, and limiting alcohol use. Checking one’s blood pressure regularly can

also help eliminate the chances of developing such serious complications as heart disease, kidney failure, and stroke. •

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Heart disease: may cause hardening or stiffening of arteries, which decreases the amount of blood flow to the heart muscle and other body parts. Heart disease is the leading cause of death in the United States Heart failure: heart cannot pump and produce enough blood for the bodies needs. Stroke: can result because of a rupture or block of an artery that supplies the brain with blood and oxygen. Stroke is the third leading cause of death in the United States. Kidney disease/failure: high blood pressure can thicken and narrow the blood vessels with the kidney, leading to decreased filtering of wastes. This build up of wastes can cause great damage to the kidneys.

Center for Disease Control (2009). High blood pressure. Retrieved March 25, 2009 from http://www.cdc.gov/bloodpressure/.