Hypertension

Sodium restriction to less than 2 grams is the classic management of hypertension. But there is more that you can do to help yourself manage your blood pressure and remove the dangers of heart disease.

Proper diet can lower BP. The Dash diet that consisted of 10 servings/day of fruits and vegetables, skim milk dairy products and lean fish and chicken all around. BP was lowered by 11 points in subjects who followed this diet. Because researchers don't know which veggies and fruits are responsible for the effect it's best that you eat produce of every color every day. Veggies are full of potassium, magnesium and lots of phytochemicals. Potassium, 1,600 mgs/day ( 3 ½ bananas or oranges about 4/day)helps keeps pressure down.

If you eat really well following the guidelines above you can probably have a little more sodium 2 ½ - 3 grams/day. Avoid processed foods, snack foods and cold cuts etc. One teaspoon of salt contains about 2,400 mg/ sodium. Rely on reduced sodium salts or use fresh herbs and spices, citrus juices and flavored vinegar for flavor

Quit smoking, limit alcohol, exercise aerobically 45 minutes three times a week. Maintain a healthy weight.

Less fat or more fish? A study in Australia looked at HTN and diet. Findings indicate that eating low fat and up to 7 meals/week of fish ( the kind of fish high in omega 3 fatty acids- salmon, white albacore tuna sardines)) lowered blood pressure.

Donna Tinnerello, MS, RD, CD/N.

Donna Tinnerello MS, RD,, CD/N is registered dietician with more than 10 years experience in HIV and nutrition. She works at Cabrini Medical Center in lower Manhattan,in private practice and the community.Her subspecialties are cardiovascular, renal, and gastrointestinal disease, diabetes and weight loss. Donna is available for private consultation by referral only.