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Jewish Recipes --> Food and Health -- > High Blood Pressure

May 4, 1975, My father died of a Heart Attack at the young age of 45
He had High Blood Pressure.

The following information was taken from:

U.S. Department of Health and Human Services
Public Health Service
National Institutes of Health
October 1995

Always Consult your Doctor
We were not created to eat - We eat to live and do mitzvahs

Eat Right to Help Lower Your High Blood Pressure

Recipes: Try these Recipes

What is High Blood Pressure?

"My doctor told me I have high blood pressure."

"What is high blood pressure?"

"It means that my heart has to pump harder than it should to get blood to all the parts of my body. This raises my chances for a stroke, and heart and kidney problems."

"Does that mean you could have a stroke, heart attack or kidney failure?"

"Yes. But if I lower my pressure, I will lower my chances. You should ask about your blood pressure too."

"That is a good idea. I will go and get my pressure checked."

You Can Lower Your Blood Pressure

"If it is high, can you really lower it?"

"Yes. That is the good news. The doctor told me to:

  • lose weight, since I weigh too much.
  • be more active.
  • eat fewer foods high in salt and sodium.
  • cut back on alcohol.

The doctor told me what foods to eat and gave me a booklet.
This will remind me what to do - to eat some foods more often and others less often."
"I feel better knowing that you can lower your blood pressure."

Lose Weight

"First I need to lose weight. Here is what I need to do:

  • eat less fat and calories. This is a good first step.
  • cut back on foods high in sugar like soda and candy.
  • eat smaller amounts of foods at meals.
  • eat fewer snacks during the day.

My blood pressure will probably go down when I lose weight."

Foods High in Fat
  • Fats and oils (like butter margarine, vegetable oils, lard, fat back, salt pork, meat drippings, gravy)
  • Fatty meats (like hot dogs, bacon, bologna, salami, corned beef, regular ground beef, ribs, sausage)
  • Whole milk, 2% milk, cream, ice cream
  • Most cheeses (like cream cheese, cheddar, American)
  • Many snack foods (like chips and nuts)
  • Fried foods (like fried chicken and French fries)
  • Most cakes, pies, and pastries
  • Many cookies
  • Most fast foods

Be More Active

"Next, I need to be more active. Being more active also will help me to lose weight and help my blood pressure go down."

To Be More Active Everyday
  • Take a walk
  • Use the stairs
  • Get off the bus one or two stops early
  • Park farther away from the store
  • Go for a bike ride
  • Work in the garden
  • Go dancing

"These are things that would make me feel better too."
"For sure. Doing them with a friend will help me to do them. We can start today. How about taking a walk with me after dinner."

Fix Foods The Low-Sodium Way

"I need to cut down on salt and salty foods. Eating less salt and sodium also can help my blood pressure go down."
"I know about salt. But what is sodium? I see it on labels all the time."

"Sodium is a part of salt. It also is a part of mixtures used to flavor and preserve foods."

"How can we fix good tasting foods with less salt and sodium?"

"Listen to these tips:

  • Try to cook from 'scratch.' Start with foods low in salt and sodium.
  • Use herbs, spices, and fruit juices to season food.
  • Do not add salt to your food when cooking or at the table.
  • Rinse canned foods like tuna and canned vegetables to remove salty juices."
Shake On The Herbs and Spices
  • basil
  • bay leaf
  • chili powder
  • cinnamon
  • cumin
  • curry powder
  • dry mustard
  • garlic powder, not garlic salt
  • onion powder, not onion salt
  • oregano
  • paprika
  • parsley
  • pepper, black and red
  • poultry seasoning
  • thyme
  • no-salt spice blends (try the recipe for Hot 'N' Spicy Seasoning)

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Sept 2005 - 2014 - Kosher Recipes - Kosher Cooking - Jewish Cooking - Jewish Recipes - Jewish Foods