The Norman Transcript

Features

October 10, 2012

Managing high blood pressure can be easy

NORMAN — Q: Some of my immediate family members have cardiovascular heart disease and high blood pressure. Are there any special foods that I can eat or things that I can do to prevent myself from getting this?

A: Cardiovascular disease, also called heart disease, is the leading cause of death in the United States according to the Centers for Disease Control and Prevention. One major risk factor for heart disease is high blood pressure, or hypertension. This is due to the damage on the blood vessels caused by increased pressure. It is important to begin prevention early particularly if high blood pressure runs in your family. Prevention can begin with a healthy diet and a regular exercise routine. Consult your physician before beginning an exercise plan for the first time. In addition, if these conditions run in your family, it is best to get your blood pressure checked annually to ensure you have a blood pressure within the normal range.

There are no special foods that can automatically prevent you from getting heart disease or hypertension. However, you can begin by choosing foods low in trans fats, saturated fats and sodium. The Dietary Approach to Stop Hypertension (DASH) diet has been used to prevent and lower high blood pressure. The DASH diet is one rich in fruits, vegetables and low fat dairy sources. It also is low in sodium and includes whole grains.

A great way to begin the DASH diet is to begin making small changes to your meals. Here are some examples to try:

· Add blueberries, strawberries or another fruit to top off your morning cereal, oatmeal or bagel.

· If you drink whole milk, try 2 percent. If you drink 2 percent, try 1 percent. The lower the fat, the better.

· To lower your sodium intake, taste your food before adding extra salt. Use herbs or Mrs. Dash to season if you want to add more flavor.

Text Only | Photo Reprints
Features
  • Veterans Corner needs volunteer to drive residents to OKC VA

    Veterans Corner volunteer of the week David Sudduth has been with us for the last eight years. He is a veteran of the U.S. Air Force who served during the Vietnam War. David and his wife, Carolyn, have had their home in the Newalla area ...

    July 23, 2014

  • Low-cost and free cell phone options for thrifty seniors

    Dear Savvy Senior, What are the cheapest cell phone options available today to seniors living on a shoestring budget? I only need it for occasional calls. — Seldom Calling Senior Dear Seldom, For financially challenged seniors who only ...

    July 22, 2014

  • Harrah residents at home in restored vintage camper

    Sulphur — David Wiegert was quick to help a couple of newbie campers at the Buckhorn Campground on Arbuckle Lake in the Chickasaw National Recreation Area. What Dave offered was badly needed advice on setting up travel trailers, where to ...

    July 20, 2014

  • Historic quilt from Noble on auction block

    An alert quilter and teacher is concerned about a vintage quilt from Noble that’s being auctioned on eBay....

    July 20, 2014

  • Bark for Life brings pets into fundraising

    Local American Cancer Society member and Norman Regional nurse is at it again, raising awareness for cancer patients with an event that gets people moving. “Bark for Life” is a noncompetitive walk that will be from 8 to 10 a.m. Saturday ...

    July 20, 2014

  • Deadline for entering United Way’s The Ride extended

    Kids ages 3 to 8 are getting ready to roll on their decked out big wheel tricycles in an effort to raise money for the United Way of Norman. The Ride, a big wheel race organized by First American Bank and other local businesses, is ...

    July 20, 2014

  • Fundraiser set

    The Apple Gold Group, a franchisee of Applebee’s Neighborhood Grill and Bar, will host a flapjack fundraiser July 26 at Applebee’s, 500 Ed Noble Parkway in Norman....

    July 20, 2014

  • Sculpture brings tornado-torn community together

    After the May 20 tornado tore through Moore in 2013, hundreds of families were left to pick up the pieces. And it was in these old, shattered pieces of people’s homes and scattered debris that two local artists found something new....

    July 20, 2014

  • Keep toddler’s hair short to help end hair-pulling habit

    Q: Since our daughter, now 2 years old, was born, we have lived with my parents. Being the first and only grandchild, she has been the center of attention. Several months ago, our son was born and we moved into our own home. Almost ...

    July 18, 2014

  • Replacement for anti-flea drugs

    Dear Dr. Fox: I have a young 19-pound cavapoo. The dog had an adverse reaction to Vectra — agitation, rapid heartbeat, bulging eyes, snapping, etc. We took him to the vet immediately, and the vet indicated that it might have had a ...

    July 17, 2014