Portland observer. (Portland, Or.) 1970-current, May 12, 2004, Page 8, Image 8

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    PaseA8________________________________________
AAHC
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^i?c ^Jordanit © bseruer___________________ _____ May 12.2004
PROTECT YOUR HEART!
Prevent High Blood Pressure
Anyone can develop high blood pressure, also called hypertension. African-
Americans are at higher risk fo r this serious disease than any other race or ethnic
group. High blood pressure tends to be more common, happens at an earlier age,
and is more severe for many African Americans. The good news is that high blood
pressure can be controlled<and better yet, it can be prevented!
African American
Health Coalition, Inc
11
What is
blood
pressure?
Prevent high blood pressure.
Know your
number.
I f y o u r b lo o d p r e ss u r e is n o t high
now, take ste p s to p r e v e n t it fr o m
becoming high. H ere's how:
•
easy, quick, and pain­
Aim for a healthy weight.
less.
•
Choose foods lower in fat and calories.
•
Eat smaller portions.
•
Try not to gain extra weight. Lose weight
•
by your health care
provider at least once
each year.
xSL?
•
until you reach a healthy weight.
•
should be checked
more often. You can have your blood pressure checked at your doctor's
office, your neighborhood clinic, health fairs at your church, or some
shopping malls.
Read the food label. Choose foods with less salt and sodium.
Prepare lower sodium meals from scratch instead of using conve­
Check below to see where you fit in.
nience foods that are high in sodium.
Is high blood pressure really a big deal?
YES! When your blood pressure is high, your heart has to
work harder than it should to pum p blood to all parts o f the
body. High blood pressure is called
the “silent kille r” because most
people fe e l healthy and don't
even know that they have it.
I f it is not treated, high
blood pressure can cause:
•
Use spices, herbs, and salt free seasoning blends instead of salt.
•
Use only small amounts of cured or smoked meats for flavor.
•
Use less salt when cooking.
Blood pressure categories (adults age 18 and over)
Category
High normal
Ginger, rosemary, thyme, curry powder, dill, sage,
tarragon, oregano, cloves, orange rind
Fish
Curry powder, pepper, lemon juice, ginger, marjoram,
onion, paprika
Garlic, onion, sage, ginger, curry, cloves, bay leaf, oregano
heart attack
•
kidney problems
Pork
•
eye problems
Vegetables:
Greens
I f you have high blood
pressure, you m ay be
able to lower o r keep
your high blood pres- '
sure dow n. P ractice
these steps.
Thyme, ginger, onion, dill, garlic
B eans
Thyme, onion, dill, cumin, oregano, garlic, tarragon,
rosemary
O kra
Garlic, pepper, thyme, onion
Eat m ore fruits and vegetables.
Eat more fruits and vegetables in
osiini
Lower your high blood pressure.
Potatoes Garlic, pepper, paprika, thyme, onion, sage
•
90ormore
o b
death
SIIIB S i B SHI
140ormore
Strive for an optimal blood pressure of 120/80 or less.
Poultry
•
85 or less
130-139 85-89
High blood pressure
Poultry, Fish, Meat:
stroke
Systolic ( m m /H g) D iastolic ( m m /H g)
Normal 130 or less
W hat else can you do? Add spice to your life.
When you cook, try adding herbs and spices instead o f salt.
•
Keep a record o f your blood pressure.
If you have high
blood pressure, it
Be physically active every day.
Eat less salt and sodium.
•
Empower yourself!
Your blood pres­
sure should be checked
if you are overweight. Try losing weight
slowly.about 1/2 to 1 poundeach week
•
sill
Have your blood
pressure checked. It is
Blood pressure
is the fo rc e o f
blood pushing
a g a in st y o u r
blood vessels.
Y o u r b lo o d
pressure is at its greatest when your heart contracts and is
pum ping blood. This is systolic blood pressure. When vour
heart rests between beats, your blood pressure falls. This
is called diastolic blood pressure. Blood pressure is always
given as these two numbers: the systolic and diastolic
pressures. The numbers are usually written one above or
before the other, with systolic first, fo r example, ¡20/80.
•
s in
•
Maintain a healthy weight.
•
Be more active every day.
•
Eat fewer foods high in salt and sodium.
•
Cut back on alcoholic beverages.
meals and as snacks.
Dak*
Reading
•
Add more vegetables to stews and casseroles.
•
Serve fruit as a dessert more often.
You may also need m edicine to lower your high blood
pressure. Tell your doctor about any m edicine you are
already taking.
Goal
Be active every day.
Check w hat you will do to prevent or lower your high
blood pressure. Try to do them all.
□
•
Follow these tips if you take m edicine:
•
•
Maintain a healthy weight.
Walk a little further each day or walk
the bus stop.
Dance, skip, jump, run . .. take every
Take your medicine the way your doctor tells you. To help you
remember, plan to take your medicine at the same time every day.
opportunity to move your body.
•
Be more active every day.
•
J Eat fewer foods high in salt and sodium.
Use the stairs instead o f the
Tell the doctor right away if the medicine makes you feel strange or
sick. The doctor may make changes in your medicine.
elevator.
• Make sure you don't miss any days. Refill your prescription before
you use up your medicine.
[ ] Eat more fruits and vegetables.
Cut hack on alcoholic beverages.
i ) Cut back on the number of alcoholic beverages, if you drink.
[
Have blood pressure checked,
Alcohol raises blood pressure. Alcohol also adds calories and may
•
make it harder to lose weight. Men who drink should have no more
is working the way you and your doctor planned.
than two drinks a day. Women who drink should have no more than
i Take medicine the way the doctor says.
one drink a day. Pregnant women should not drink any alcohol.
isillll
•
Have your blood pressure checked often to be sure your medicine
Don't stop taking your medicine if your blood pressure is okay—
that means the medicine is working.
silli
Giulia isiin
U.S. Department of Health and Human Services
'KTIONAt M tA ftr
LUMC. *NO 8 1 0 0 0
IlMSTtTUTt
Public Health Service
National Institutes of Health
National Heart. Lung, and Blood Institute
NIH Publication No. 97 4064
September 1997
ORMH
office of research
For more information contact AAHC at 503-413-1850
or visit the AAHC website at www.aahc-portland.org
ON MINORITY health
I