Healthier Times: High Blood Pressure

Pg A13 - Amber Pankonin PhotoDid you know that high blood pressure impacts about 67 million people in the US. A blood pressure reading of 120/80 is actually considered prehypertension and hypertension or high blood pressure is when the reading is 140/90 or higher. You would not be diagnosed with high blood pressure using a single reading, but if readings over time continue to be in that range, you would be diagnosed with high blood pressure. Knowing that hypertension is a risk for stroke and heart disease, it is important to take steps to lower your blood pressure. Those steps can include eating a healthy diet, losing weight, including physical activity in your daily life, stop smoking and taking medication if necessary. The DASH diet (Dietary approaches to stop hypertension) is a proven diet plan that can help lower blood pressure. The plan includes eating plenty of potassium rich fruits and vegetables, low fat dairy products, lean meats, and whole grains.

For more information on the DASH diet, visit


Amber Pankonin MS, RDN, CSP, LMNT is a Registered Dietitian Nutritionist, passionate about food, nutrition science, and agriculture. She works as a nutrition communications consultant, adjunct professor at the University of Nebraska-Lincoln and blogger at

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