Down with High Blood Pressure

High blood pressure can lead to problems such as heart disease and stroke. When was the last time you had yours checked?

If you do not know your blood pressure, have your doctor check it. You can also get it checked at health fairs and pharmacies.

Changing bad habits can help control blood pressure. Change one habit at a time:

• Lose weight. If you have a lot to lose, first aim to lose 10 pounds.

• Eat less junk food and more fruits and veggies. Eat  fruit (in its own juice, not syrup) for dessert or a snack. Add lettuce, tomato, or cucumber to your sandwich at lunch. Put zucchini in spaghetti sauce.

• Avoid too much salt. Canned soups, frozen pizzas and dinners, and mixes can have a lot of salt. Choose foods that have sodium-free or low sodium on the label. Make foods tasty with spices. Sprinkle ginger, marjoram, or tarragon on chicken. Try cinnamon or sage on carrots. Put cumin or curry powder on corn.

• Exercise. People need at least 30 minutes of exercise daily. Add bending and stretching to chores such as mopping or vacuuming. Plan active family time. Walk to the local park or to a community event. Dance to your favorite music. Allow your children to lead a family exercise class.