Blood pressure is the force of blood pushing against the arteries. A normal blood pressure reading means that the heart is pumping the blood through the arteries with a proper amount of force. High blood pressure can weaken artery walls, causing serious health problems.

Few symptoms appear with high blood pressure, but it can be found and treated easily by your doctor. In many cases, simple changes in your diet along with regular exercise can help decrease high blood pressure. If diet and exercise alone are not enough, treatment may also include medications. In any case, the following guidelines should be followed:

1. Discuss your weight with your doctor. Lose weight if you are overweight.
2. Begin regular aerobic exercise (walking, swimming, biking). Start slowly and aim for thirty minutes of exercise each day. Check with your doctor before getting started.
3. Limit alcohol to two drinks or fewer each day. One drink is equal to 1 oz. of 100 proof liquor, 1 can (12 oz) of beer, or a 4 oz. glass of wine.
4. Stop smoking.
5. Find healthy ways to manage stress such as exercise, meditation, and/or relaxation techniques.
6. Limit your sodium intake too less than 2400 mg each day. Remember that a single teaspoon of salt equals 2300 mg of sodium! Sodium is also found in processed, canned, and snack foods.

Treatment for high blood pressure might include the Dietary Approaches to Stop Hypertension Diet (DASH) by the National Heart, Lung and Blood Institute. This diet is high in fruits and vegetables and some important minerals, somewhat high in protein, and low in sodium and fat. You can find more information about the DASH diet at http://dash.bwh.harvard.edu/.

The following table will help you to choose low-sodium foods:

	Choose these foods/beverages	Avoid these foods/beverages
Grains	Whole grain breads, buns, bagels; cereals; unsalted pasta or rice; unsalted crackers, popcorn or pretzels.	Quick cooking rice, potatoes, or cereals; packaged rice/noodle mixes; salted crackers, popcorn or pretzels.
Fruits/ Vegetables	All fruits and fruit juices; fresh, frozen, or low-sodium canned products; low-sodium vegetable juices.	Regular canned vegetables or vegetable juices.

Meats/meatless protein	All fresh lean meat, poultry, and fish; eggless substitute; dried beans, lentils, and peas; low-sodium peanut butter.	Luncheon meats, hot dogs, sausages, fish canned in oil, peanut butter.
Dairy	Skim or 1% milk; low-fat yogurt; low-fat, low-sodium cheeses.	Regular processed cheeses (American, cheddar,. Swiss).
Condiments	Herbs, spices, garlic and onion powders, lemon juice, vinegar, oils, low-sodium margarine and salad dressing, low-sodium catsup.	Salt, seasoned salt, garlic and onion salt, soy sauce, catsup, mustard, barbecue sauce, Worcestershire sauce, tartar sauce, meat tenderizers, olives, pickles, regular margarine and salad dressings.