Nutrition CenterHere are some resources about making healthier eating choices and the effect of your nutrition on your blood pressure.

Nutrition Center






10 Tips for Eating Better on a Budget



Tips on healthy eating to control blood pressure from WebMD:

One step to lower high blood pressure: Incorporate the DASH diet into your lifestyle.

Doctors recommend:

026Eat more fruits, vegetables, and low-fat dairy foods
003Cut back on foods that are high in saturated fat, cholesterol, and trans fats
018Eat more whole grain products, fish, poultry, and nuts
051Eat less red meat (especially processed meats) and sweets
016Eat foods that are rich in magnesium, potassium, and calcium

The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is an example of such an eating plan. In research studies, patients who were on the DASH diet lowered their blood pressure within two weeks. Another diet -- DASH-Sodium -- calls for cutting back sodium (salt) to 1,500 mg a day (about 2/3 teaspoon). Studies of people on the DASH-Sodium plan significantly lowered their blood pressure as well.

Fitness Basics

Being physically active is important to prevent heart disease and stroke, the nation’s No. 1 and No. 4 killers.

To improve overall cardiovascular health, we suggest at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (or a combination of moderate and vigorous activity).

Physical Activity

Types of physical activities

Strength training
Strength and resistance training are important elements of a good physical activity routine. The American Heart Association recommends strength training at least twice per week.

Strengthening your muscles gives you the ability to perform everyday activities and helps protect your body from injury. Stronger muscles also lead to a boost in your metabolic rate, which means you’ll burn more calories even when your body is at rest.

Simple, weight- bearing exercises that use free weights, machines or your body’s own resistance are the focus. You can do these workouts separate from your cardio activity or add resistance on to an existing workout. Choose the time and type of activity that works for you.

A well-rounded strength-training program provides the following benefits:

  • Increased strength of bones, muscles and connective tissues (tendons and ligaments)
  • Lower risk of injury
  • Increased muscle mass, which makes it easier for your body to burn calories and thus maintain a healthy weight
  • Better quality of life.

Reference: American Heart Association

Walking is low-risk and easy to start. It can help keep you fit and reduce your risk of serious diseases, like heart disease, stroke, diabetes and more.

A regular walking program can also:

  • Improve your cholesterol profile

  • Lower blood pressure

  • Increase your energy and stamina

  • Boost “couch potato” bone strength

  • Prevent weight gain

The American Heart Association recommends that adults get 150 minutes or more of moderate-intensity physical activity or 75 minutes of vigorous activity each week. Even short 10-minute activity sessions can be added up over the week to reach this goal. If you would benefit from lowering your blood pressure or cholesterol, aim for 40-minute sessions of moderate to vigorous activity 3 to 4 times a week. You could do this by walking 2 miles briskly (about 4 miles/hr).

Reference: American Heart Association

Stress Management







From the American Heart Association

Stress Management Tips

The simple realization that you’re in control of your life is the foundation of stress management. Managing stress is all about taking charge: of your thoughts, emotions, schedule, and the way you deal with problems.

Stress Management Strategy #1
Avoid unnecessary stress
Stress Management Strategy #2
Alter the situation
Stress Management #3
Adapt to the stressor
Stress management strategy #4
Accept the things you can’t change
Stress management strategy #5
Make time for fun and relaxation
Stress management strategy #6
Adopt a healthy lifestyle

Fight Stress with Healthy Habits

Healthy habits can protect you from the harmful effects of stress. Here are positive healthy habits you may want to develop.

Talk with family and friends
Talking about your day and what is important to you can help you feel better

Always laugh
Laughter is a great stress reliever

Engage in daily physical activity
Increase your physical activity; it will help you relieve mental and physical tensions

Get enough sleep
Any form six to eight hours f sleep can help you wake up with more energy

UFH_logo_RGB_webThis project is funded by Community Health Councils' United for Health, a Centers for Disease Control and Prevention (CDC) Community Transformation Grant - Small Communities Program.