hypertension preventionHYPERTENSION

High Blood Pressure:


            ≤120/≤80 is normal

            121-139/81-89 is pre-hypertension

            140+/90+ is hypertension

Blood pressure is the force of blood moving through your blood vessels. The top number measures the force when your heart beats, the bottom number measures the force when your heart relaxes. High blood pressure can cause damage to many body areas specifically brain, eyes, heart, blood vessels, and kidneys. Engaging in a heart healthy lifestyle can help decrease blood pressure and the risk for blood pressure related complications.

Inflammation: The body’s natural and protective response in an acute situation. Unfortunately due to diet, stress and other factors, the body is continually repeating the process of inflammation resulting in chronic inflammation. This can lead to damage throughout the body. This directly relates to a wide variety of conditions including fibromyalgia, cancer, diabetes, and heart disease. Leading an anti-inflammatory lifestyle can help reduce the risk for heart disease, high cholesterol and high blood pressure.

Heart Healthy Diet

Anti-Inflammatory Diet:

            Omega 3 Fatty Acids are anti- inflammatory (Cold Water Fish, Shellfish, Plants)

Omega 6 Fatty Acids are inflammatory (vegetable oils including corn, soybean, sesame, safflower, sunflower). These should be avoided.

Eat Less Saturated Fats: they increase LDL (bad cholesterol) and lower HDL (good cholesterol). Instead use oils such as nut and seed oils, olive oil, peanut oil.

Eat Less Sodium:

High Sodium Foods: canned soups and vegetables, processed foods specifically meats, breakfast cereals, condiments