Hypertension (high blood pressure) is very common and is usually
treated only with medications, however, the following nonpharmacologic modalities help lower blood pressure and are highly recommended for all patients regardless of whether or not they are treated with standard medications.
A) A diet high in fresh fruits, vegetables, nuts and whole grains.
B) Limit intake of sodium to 1500-2400 mg/day. (About 2/3-1 tsp.)
C) Exercise for 40 minutes 3-4 times /week.
D) Lose weight.
E) Cease smoking tobacco.
F) Decrease alcohol consumption to 1-2 ounces liquor equivalents
per day, ( 1-2 drinks per day)
G) Reduce intake of saturated fat, red meat and sweets.
H) Treat obstructive sleep apnea.
I) Utilize a relaxation technique of choice.
J) Avoid lunch meats and canned foods. (They are high in sodium.)
K) Eat fish 3 times per week. (Salmon, herring, mackerel, lake trout)
Shoppers are reminded to thoroughly wash mixed salad leaves, especially pre-packaged ones, with cold water prior to ingestion.
Mixed salad leaves have been implicated in outbreaks of infections with E.coli 0157, Listeria sp., Salmonella sp., etc,, some cases of which have been fatal.
Avoiding bacterial food infections:
1) Wash hands thoroughly before and after toilet use.
2) Remove any loose soil before storing vegetables and salads.
3) Wash all vegetables and foods eaten raw with cold water.
4) Store and prepare raw meat and unwashed vegetables away from
5) Do not prepare raw vegetables with utensils that have also been used with
6) Cook all minced meat products, such as burgers and meatballs, thoroughly.
This means that cut surfaces should be brown with no traces of blood or
7) People who have been ill should not prepare food for others for at least
48 hours after they have recovered.
Dr. Gerfin blogs about all kinds of medical issues and provides healthy recipes.