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| Excerpt from “Head off Hypertension |
| Tony Leys |
| 11/5/2009 |
| If your blood pressure is creeping up making lifestyle changes can help head off hypertension. One recommended step is to Eat less meat Although there’s nothing specific about meat that raises blood pressure, alternative proteins such as tuna and legumes are higher in potassium, a pressure-lowering mineral. So are fruits and vegetables such as sweet potatoes, bananas, tomatoes, and oranges. The American Heart Association also recommends eating fish at least twice a week and suggests having a weekly meatless meal to reduce saturated fat. (Watch the sodium in meatless alternatives.) A plate of beans and rice or a bowl of meatless chili gives you potassium and less saturated fat. Tip: To keep your weight and blood pressure down, devote no more than a quarter of the space on you plate to protein. Half the plate should be vegetables and the last quarter a healthy starch. (Ed note: some nutritionists counsel consuming more protein at meal time. Also consider getting starch from vegetables and adding fruit your meal). For the rest of the tips check out the Winter 2009 issue of the magazine www.HeartHealthyOnline.com |
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