Tips for Cooking & Eating Healthy with Hypertension

More Tips for Cooking and Eating Healthy if you have High Blood Pressure Limit processed foods like bologna and other cold cuts Avoid cooking and eating foods with: - meat tenderizer - seasoning salts - soy sauce - MSG (monosodium glutamate) Limit bakery items and cake mixes because theyre high in sodium. # # #

Eat at least 5 fruits and vegetables every day. Use fresh, frozen or salt-free canned instead of regular canned, or bottled.

Cook without salt and use little if any salt at the table.

More Tips for Cooking and Eating Healthy if you have High Blood Pressure
Do you know both of your blood pressure numbers? Do you keep them under control?

Avoid smoked and salted meats like ham horks, can meats, bacon, hot dogs, corn beef, pastrami, salt fish and sausage

Limit other foods that come from animals.

For more information on hypertension Visit Health Powers web site at www.healthpowerforminorities. com

Use fresh onion or onion power instead of onion salt

Use fresh garlic or garlic powder instead of garlic salt.

Beating High Blood Pressure is the same thing as Beating Hypertension, because both terms mean the same thing.
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Remember,

Knowledge + Action = Power!

Know Your Blood Pressure Numbers, and Keep Them Under Control.
What the two numbers in a blood pressure reading mean... Like 120/80 The top number, like 120 in the example above, is called the systolic blood pressure. It occurs when the heart pumps or contracts. The bottom number, like 80 in the same example, is called the diastolic blood pressure. It occurs when the heart is resting or relaxing. The top number should be between 120 and 139, and the bottom number should be between 80 and 89. Actually, the lower the numbers above are, the better. If the blood pressure is more than 140 over 90 (or 140/90), regular treatment by a doctor is necessary.

Factors That Increase Your Risk for Hypertension

family history of hypertension high salt or sodium in the diet high fat in the diet being overweight or obese smoking having an inactive lifestyle (not enough physical activity) excessive alcohol intake chronic or continuous stress being African-American. Thats right. About 1 out of every 3 African-American adults has hypertension. Some women who use oral contraceptives may develop hypertension..

More Tips for Cooking and Eating Healthy if you have High Blood Pressure Limit processed foods like bologna and other cold cuts Avoid cooking and eating foods with: - meat tenderizer - seasoning salts - soy sauce - MSG (monosodium glutamate) Limit bakery items and cake mixes because theyre high in sodium. # # # For more information on hypertension Visit Health Powers web site at www.healthpowerforminorities. com A message from

Other Key Tips:

Walk or do another physical
activity for 30 minutes a day at least 5 days a week. You dont have to do all 30 minutes at one time Limit the amount of saturated fat and cholesterol in your diet. Dont smoke.

Regular physical activity is very healthy.