High blood pressure increases your chance (or risk) for getting heart disease and/or kidney disease, and for having a stroke. It is especially dangerous because it often has no warning signs or symptoms. Regardless of race, age, or gender, anyone can develop high blood pressure. It is estimated that one in every four American adults has high blood pressure; effecting two-thirds of people over age 65. While hypertension is far more common among adults, the rate among adolescents is on the rise. Three percent (3%) of the adolescent population has high blood pressure. Experts link this trend to an unhealthy lifestyle — a bad diet, excess weight, stress, and insufficient physical activity.

 High blood pressure is dangerous because it makes the heart work too hard and contributes to atherosclerosis (hardening of the arteries). It increases the risk of heart disease and stroke, which are the first- and third-leading causes of death among Americans. A normal blood pressure is 120/80 mmHg. When blood pressure is high (140/90 mmHg or higher) it puts you at risk for other conditions, such as congestive heart failure, kidney disease, and blindness.

You can take steps to prevent high blood pressure by adopting a healthy lifestyle.

With over 74 million Americans walking around with high blood pressure, we all need to take steps to prevent it. Adopting healthy lifestyle habits is an effective first step in both preventing and controlling high blood pressure.

Six things you can do to both reduce the risk of developing high blood pressure and lower an already elevated blood pressure:

n Follow a healthy eating plan

n Reduce Sodium in your Diet

n Maintain a healthy weight

n Be physically active

n Limit Alcohol

n Quit Smoking

For an overall eating plan, consider the DASH eating plan. “DASH” stands for “Dietary Approaches to Stop Hypertension,” a clinical study that tested the effects of nutrients in food on blood pressure. Study results indicated that elevated blood pressures were reduced by an eating plan that emphasizes fruits, vegetables, and low-fat dairy foods and is low in saturated fat, total fat, and cholesterol. The DASH eating plan includes whole grains, poultry, fish, and nuts and has reduced amounts of fats, red meats, sweets, and sugared beverages.

A second clinical study, called “DASH-Sodium,” looked at the effect of a reduced dietary sodium intake on blood pressure as people followed either the DASH eating plan or a typical American diet. Results showed that reducing dietary sodium lowered blood pressure for both the DASH eating plan and the typical American diet. The biggest blood pressure-lowering benefits were for those eating the DASH eating plan at the lowest sodium level (1,500 milligrams per day). For more sodium recommendations check out my April 12th article; Pass on the Salt Please, addresses the new sodium recommendations and discusses hidden salt in the foods we eat. To view this article goes to the Healthy Living section of the Lake Oconee Breeze at www.lakeoconeebreeze.net

Spicy Southern Barbecued Chicken

Recipe Adopted from: National Heart Lung and Blood Institute

Removing the chicken fat and skin and adding no salt to the tasty sauce makes this chicken favorite heart-healthy.

3 lb    chicken parts (breast, drumstick, and thigh), skin and fat removed

1    large onion, thinly sliced

3 Tbsp    vinegar

3 Tbsp    Worcestershire sauce

2 Tbsp    brown sugar

to taste    black pepper

1 Tbsp    hot pepper flakes

1 Tbsp    chili powder

1 C    Low sodium chicken stock or broth, skim fat from top

1. Place chicken in a 13x9x2-inch pan. Arrange onions over the top.

2. Mix together vinegar, Worcestershire sauce, brown sugar, pepper, hot pepper flakes, chili powder, and stock.

3. Pour over the chicken and bake at 350º F for 1 hour or until done.

4. Baste occasionally.

Yield: 8 servings–Serving Size: One chicken part with sauce

Per Serving: Calories: 176,   Total fat: 6 g, Saturated fat: 2 g,   Cholesterol: 66 mg, Sodium: 240 mg

If you have a nutrition question you’d like answered in this column or if you like to schedule an appointment. Contact the office at (706) 473-5801 or email us at oconeenutrition@yahoo.com.