May is High Blood Pressure Education Month: Keep yours under control
By Lindy Taylor, MD, Community
Health Director
High-salt foods to avoid
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About 74.5 million people in the
United States have high blood
pressure, also called hypertension.
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Hypertension increases the risk for
heart disease and stroke, the leading and
third-leading causes of death in the United
States. It also contributes to congestive
heart disease and kidney disease.
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bining lifestyle changes with prescribed
medications.
Almost 90 percent of adults age 45-64
will develop high blood pressure dur
ing the remainder of their lifetime.
One of every three U.S. adults age 20
or older has hypertension.
Nearly one in five people has hyper
tension and is not aware of it.
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Preventing and controlling high
blood pressure
You can maintain healthy blood pres
sure by changing your lifestyle or com
There may be a reason for taking a
medication at night or in the morning.
Have your blood pressure checked
regularly.
Maintain a healthy body weight.
Keep up physical activity.
Follow a healthy eating plan with a
diet rich in fruits and vegetables.
Watch salt in your diet.
Quit smoking.
If you are prescribed a medication for
blood pressure, take it as prescribed.
By Lindy Taylor, MD, Community
Health Director
The Mediterranean diet is a heart-
healthy eating plan that incorporates the
basics of healthy eating with components
that characterize the traditional cooking
style of countries bordering the Mediter
ranean Sea.
According to the Mayo Clinic, if
you’re looking for a heart-healthy eating
plan, the Mediterranean diet might be
right for you. Although we refer to it as
a diet, it’s more a way of life to adopt in
terms of eating habits.
Research has shown that the tradi
tional Mediterranean diet reduces the
risk of heart disease, cancer, Parkinson’s
and Alzheimer’s diseases. Residents of
Greece eat very little red meat and aver
age nine servings a day of antioxidant-rich
fruits and vegetables, which have been
associated with a lower level of oxidized
LDL cholesterol (the “bad” cholesterol).
The Mediterranean diet is a delicious
and healthy way to eat. Many people who
switch to this style of eating say they’ll
never eat any other way. May is a good
month to start this diet because of the
supply of fresh fruits and vegetables to
which we will have access.
Here are some specific steps to get
started:
Eat your veggies and fruits -
and switch to whole grains. An abun
dance and variety of plant foods should
make up the majority of your meals. They
should be minimally processed, so try to
purchase them when they’re in season.
Checking your blood pressure is
quick and can be done at your doctor’s
office and now at most grocery stores and
pharmacies. Call the Siletz Community
Health Clinic at 541-444-1030 or 800-
648-0449 for an appointment to get your
blood pressure checked.
Additionally, all community health
advocates in the area offices can check
your blood pressure if you request it.
Symptoms of high blood pressure
Usually, there are no symptoms of
high blood pressure and it’s possible to go
years without knowing you have hyper
tension. Some people report headaches or
blurry vision, but the only way to know if
you have high blood pressure is to have it
checked with a blood pressure cuff.
May is Mediterranean Diet Month
Snacks like potato chips, pretzels,
goldfish, crackers and popcorn
Canned soups, meats and vegetables
(most use salt as a preservative)
Processed meats such as hot dogs,
bologna and salami
Cheeses in general and especially
processed cheese
Rice/pasta package mixes like Rice-a-
Roni, Hamburger Helper, macaroni and
cheese (most prepared foods that have
the word “instant” on the packaging)
Mediterranean Diet Pyramid
Strive for 7-10 servings per day of veggies
and fruits. Switch to whole grain bread
and cereal and begin to eat more whole
grain rice and pasta products.
Go nuts. Keep almonds, cashews,
pistachios and walnuts on hand for a
quick snack. Choose natural peanut butter
rather than the kind with hydrogenated
fat added.
Pass on the butter. Try olive or
canola oil as a healthy replacement for
butter or margarine. Use it in cooking.
After cooking pasta, add a touch of olive
oil, some garlic and green onions for
flavoring. Dip bread in flavored olive oil
or lightly spread it on whole grain bread
for a tasty alternative to butter. Try tahini
(blended sesame seeds) as a dip or spread
for bread.
Spice it up. Herbs and spices make
food tasty and also are rich in health
promoting substances. Season your meals
with herbs and spices rather than salt.
Go fish. Eat fish once or twice a week.
Fresh or water-packed tuna, salmon, trout,
mackerel and herring are healthy choices.
Grilled fish tastes good and requires little
cleanup. Avoid fried fish.
Rein in the red meat. Substitute
fish and poultry for red meat. When eaten,
make sure red meat is lean and keep por
tions small (about the size of a deck of
cards). Avoid sausage, bacon and other
high-fat meats.
Choose low-fat dairy. Limit
higher-fat dairy products, such as whole
or 2 percent milk, cheese and ice cream.
Switch to skim milk, fat-free yogurt and
low-fat cheese.
Meats A sweets
«5
fruits, vegetables,
grains (mostly whole), olive oil,
beans, nuts, legumes, seeds, herbs & sprees
GUIDANCE
Meats and sweets
L ess often
Poultry, eggs, cheese
and yogurt
Moderate portions,
daily to weekly
Fish and seafood
Otten, at least two
times a week
Fiuits. vegetables. giams
(mostly whole), olrve oil,
beans. nuts, legumes,
seeds, herbs and spices
Base every meal on
these foods
© ?009 OHM ayn Preservation A t «change t rust www oidwayspt oep
How to use mail order pharmacy
1 News from the Dental Clinic
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How to order your refills after hours and on weekends: Please call 7-10 days
before you need your refills. This allows us time to contact your provider, if
necessary, and for mailing.
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Call 800-648-0449; enter 1624 as soon as the clinic’s message begins — you’ll
be transferred to the refill line.
Or, call the refill line direct - 541 -444-9624.
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Siletz News
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May 2011
Please contact the Siletz Community Dental Clinic if you experience dental
pain or a dental emergency. The staff will do everything possible to see you as
soon as reasonably possible.
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Because of high volume, check-in time is Monday-Thursday from
• 8:30-9 a.m. and Friday from 10-10:30 a.m. Afternoon check-in time is
^Monday-Friday from 1-1:30 p.m.
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