Mission possible: Prevent and control high blood pressure Published March 19, 2007 POPE AIR FORCE BASE, N.C. -- It's Air Force Heart Month -- time to take action to find out what your blood pressure numbers are, what they mean, and what you need to do to prevent or control it. High blood pressure is a dangerous condition. You usually don't have any symptoms, so you may not even know you have it. And it can lead to heart disease, stroke, and kidney disease, the first, third, and ninth leading causes of death in the U.S. The good news, though, is that it is possible to prevent and control high blood pressure. How? By making some fairly simple lifestyle changes: - Losing weight, if necessary, and maintaining a healthy weight - Being physically active - Following a healthy eating plan - Eating less salt and sodium, and - Limiting your alcohol consumption. One step that you can get started on right away is to gradually start eating more healthfully. Research has shown that a healthy eating plan called Dietary Approaches to Stop Hypertension can reduce your chances of developing high blood pressure and lower your blood pressure if it's already high. The DASH eating plan emphasizes fresh fruits and vegetables and low fat dairy products. It is moderate in total fat and low in saturated fat and cholesterol. It also includes whole grains, poultry, fish, and nuts. Plus, if you also reduce your salt and sodium intake, it works even better. Starting on the DASH eating plan is fairly easy. It requires no special foods and has no hard-to-follow recipes. Here are some tips to help you get started: - Make gradual changes like adding a serving of fruit or vegetables at lunch and dinner. - Gradually increase your use of fat free and low fat dairy products to three servings a day. - Gradually cut in half the amount of butter, margarine, or salad dressing you eat. - If you now eat large portions of meat, cut them back by a half or third at each meal. - Try two or more vegetarian-style (meatless) meals each week. - Try casseroles and pasta and stir-fry dishes, which have less meat and more vegetables, grains, and dry beans. - Try fresh or dried fruits, raw vegetables, or low fat and fat free yogurt for snacks. So join the mission and start eating more healthfully today. It can save your life. For more information about the DASH eating plan, tips for getting started, sample meal plans, recipes, and even about checking your blood pressure, visit the HAWC. (Courtesy of the 43rd Medical Group and Health and Wellness Center)