Remember, Knowledge + Action = Power!™

Eat at least 5 fruits and vegeta-bles every day. Use fresh, fro-zen or salt-free canned instead of regular canned, or bottled.

Cook without salt and use little if any salt at the table.

Avoid smoked and salted meats like ham horks, can meats, ba-con, hot dogs, corn beef, pas-trami, salt fish and sausage

Limit other foods that come from animals.

Use fresh onion or onion power instead of onion salt

Use fresh garlic or garlic powder

instead of garlic salt.

T i p s f o r C o o k i n g & E a t i n g H e a l t h y w i t h

H y p e r t e n s i o n

3020 Glenwood Road ● Brooklyn ● New York, 11210 E-mail

cburgess@healthpowerforminorities.com Tel.: 718/434-8103

M o r e T i p s f o r C o o k i n g a n d E a t i n g H e a l t h y

i f yo u h a v e H i g h B l o o d P r e s s u r e

L i m i t p r o c e s s e d f o o d s l i k e

b o l o g n a a n d o t h e r c o l d c u t s

A v o i d c o o k i n g a n d e a t i n g f o o d s w i t h :

- m e a t t e n d e r i z e r - s e a s o n i n g s a l t s

- s o y s a u c e - M S G ( m o n o s o d i u m

g l u t a m a t e )

L i m i t b a k e r y i t e m s a n d c a k e m i x e s b e c a u s e t h e y ’ r e h i g h i n

s o d i u m .

# # #

F o r m o r e i n f o r m a t i o n o n h yp e r t e n s i o n

V i s i t H e a l t h P o w e r ’ s w e b s i t e a t

w w w . h e a l t h p o w e r f o r m i n o r i t i e s . c o m

M o r e T i p s f o r C o o k i n g a n d

E a t i n g H e a l t h y i f y o u h a v e H i g h B l o o d

P r e s s u r e

Do you know both of your

blood pressure numbers? Do you keep them under

control?

Beating High Blood Pressure is the same thing as Beating Hypertension, because both terms mean the same thing.

What the two numbers in a blood pressure reading mean... Like 120/80 The top number, like 120 in the exam-ple above, is called the systolic blood pressure. It occurs when the heart pumps or contracts. The bottom number, like 80 in the same example, is called the diastolic blood pressure. It occurs when the heart is resting or relaxing. The top number should be between 120 and 139, and the bottom number should be between 80 and 89.

Actually, the lower the

numbers above are, the better.

If the blood pressure is more than 140 over 90 (or 140/90), regular treat-ment by a doctor is necessary.

Factors That Increase Your Risk for Hypertension

family history of hypertension ס high salt or sodium in the diet ס high fat in the diet ס being overweight or obese ס smoking ס having an inactive lifestyle ס (not enough physical activity) excessive alcohol intake ס chronic or continuous stress ס being African-American. That’s ס right. About 1 out of every 3 African-American adults has hypertension. Some women who use oral ס contraceptives may develop hypertension..

Regular physical activity is very healthy.

Other Key Tips:

Walk or do another physical ס activity for 30 minutes a day at least 5 days a week. You don’t have to do all 30 minutes at one time Limit the amount of ס saturated fat and cholesterol in your diet. .Don’t smoke ס

M o r e T i p s f o r C o o k i n g a n d E a t i n g H e a l t h y i f y o u h a v e H i g h B l o o d P r e s s u r e L i m i t p r o c e s s e d f o o d s l i k e b o l o g n a a n d o t h e r c o l d c u t s A v o i d c o o k i n g a n d e a t i n g f o o d s w i t h : - m e a t t e n d e r i z e r - s e a s o n i n g s a l t s - s o y s a u c e - MS G ( m o n o s o d i u m g l u t a m a t e ) L i m i t b a k e r y i t e m s a n d c a k e m i x e s b e c a u s e t h e y ’ r e h i g h i n s o d i u m . # # # F o r m o r e i n f o r m a t i o n o n h y p e r t e n s i o n V i s i t H e a l t h P o w e r ’ s w e b s i t e a t w w w . h e a l t h p o w e r f o r m i n o r i t i e s . c o m A m e s s a g e f r o m

Know Your Blood Pressure Numbers, and Keep Them

Under Control.