NDSU Extension - Benson County

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Reduce Your Risk for High Blood Pressure

A Taste

For Nutrition

By Kimberly Fox, Extension Agent

Family Nutrition Program/Family and Consumer Science

 

Reduce Your Risk for High Blood Pressure

Your risk of high blood pressure can be increased by age, being overweight, having a family history of high blood pressure, or drinking too much alcohol. 

 

Unfortunately, high blood pressure, also known as hypertension is a silent killer since most people have no symptoms.  Because of this, it is crucial that we are aware of what we can do to keep our bodies healthy and keep our blood pressure in a healthy range. 

The first step is getting your blood pressure checked and knowing if you are in a normal range.  If you are someone who needs to better regulate your blood pressure, consider the DASH (dietary approaches to Stop Hypertension) diet.  This diet focuses on consumption of fruits, vegetables, low-fat dairy, and a moderate amount of whole grains, fish, poultry, and nuts. 

When trying to reduce your high blood pressure, limiting alcohol and caffeinated beverages is important.  Depending on your gender, the amounts that you can safely consume varies.  For an adult male, the limit is about 2 alcoholic beverages per day.  Coffee should be limited to about two 8-ounce cups or less per day. 

Sodium reduction is also key to lowering high blood pressure.  Americans are known for overconsuming sodium which directly affects our health.  Try using different spice and herb combinations that do not contain sodium.  Read food labels and aim for 1500 milligrams or less of sodium per day.

Exercise can also improve our overall health and has been shown to reduce high blood pressure.  Adults should aim for 30 minutes of exercise at least five days per week.

Here is a recipe for cauliflower buffalo bites.  They are the perfect addition to a DASH diet, and combine a variety of delicious ingredients to make eating vegetables interesting.  Enjoy!

 

Cauliflower Buffalo Bites

Ingredients:

  • 1 large head cauliflower, cut into bite-size pieces Olive oil (or your favorite oil)
  • 2 tsp. garlic powder
  • ⅛ tsp. pepper
  • 1 Tbsp. melted butter
  • 1/3 c. hot wing sauce of choice

 

Directions: Preheat oven to 450 F. Place cauliflower florets in a plastic zip-top bag. Drizzle enough olive oil to barely coat. Add garlic powder and pepper. Close bag and toss ingredients around until all are coated. Place on cookie sheet and bake on middle rack for 15 minutes, turning them once during baking. Check them after 10 minutes for desired tenderness. Remove from oven. Melt butter and add hot sauce. Toss cauliflower and stir to cover all florets with sauce. Start with about half the sauce and add more to your taste. Return to oven and cook for additional five minutes.

Makes: 4 servings.  Each serving contains 100 calories, 7 grams of fat, 510 mg of sodium, 9 carbohydrates, 3 gram of fiber, and 3 grams of protein. 

 

Sources:  

  • NDSU Extension Service, Healthwise for Guys: High Blood Pressure, 2018
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