Proper diet helps blood pressure

Proper diet and blood pressure management go hand and hand.

High blood pressure, or hypertension, is defined as a blood pressure of greater than 120/80. Many people have this disease, but a healthy daily diet can help to lower blood pressure and maintain a healthy weight.

Start by adding in plenty of fresh fruits and vegetables every day by aiming to eat three to five servings of each fruits and vegetables.

Dairy is important in a healthy diet; look for low fat sources such as skim milk and low fat cheeses. Yogurt, as long as it is not loaded with sugar, is a great source of dairy, and Greek yogurt is packed with protein.

Whole grains and 100 percent whole-wheat products are rich in fiber which can help you feel fuller longer after eating.

Certain fats, in moderation, are needed in a healthy diet, such as healthy unsaturated fats found in foods like

avocados, peanut butter, nuts, olive oil, and some fish.

When choosing protein, pick low fat meats.

Sodium is hard to avoid, but reducing the amount you take in each day can help lower your blood pressure, so aim for less than 1500 mg a day.

Along with dieting, try to add in 30 minutes of exercise every day to help maintain a healthy weight.

If you would like to learn more about this topic, visit the Jefferson County Health Center on Tuesday, May 21st at 4:30 for our Healthy Living Social. We will be focusing on high blood pressure and demonstrating how to make heart healthy recipe replacements for great summer dishes.

Tamara Harvatt, RD, LD, is a registered dietitian at Jefferson County Health Center in Fairfield.