Here are some tips to manage high blood pressure. Ive noticed that my resting heart rate is a little high and I can contribute it mostly to diet. I am a Pepsi lover and the caffeine isn't good. I do pretty well with fruits and veggies but I do love the frozen skillet sensations. I figure I will stay with those because I never salt anything. I do use pepper and other spices quite a bit so thats a good thing. I am eating oatmeal and a banana for breakfast every morning now. Now all I have to do is stop smoking crack and I should be pretty healthy!!

Just kidding

Here are the tips...

About the DASH diet ("Dietary Approaches to Stop Hypertension")

Healthy eating can both reduce the risk of developing high blood pressure and lower blood pressure that is already elevated. Consider following the DASH diet. DASH was employed in a clinical study that tested the effects of nutrients in food on blood pressure. In this study, high blood pressure was reduced by a diet that emphasizes fruits, vegetables, low-fat dairy, high fiber and reduced amounts of saturated fat, total fat and cholesterol. The DASH diet includes whole grains, poultry, fish and nuts and has reduced amounts of fats, red meats, sweets, sugar-containing beverages and high-sodium processed foods. Reduce the sodium (salt) in your diet Choose fresh foods. Avoid adding salt at the table. Use herbs and spices liberally. Limit canned soups, frozen dinners and entrees and vegetables with sauces. Choose "low-sodium" products. You may rinse canned foods with water. Reduce your intake of bacon, sausage, hot dogs and luncheon meats such as corned beef, pastrami, bologna, ham, processed turkey and salami. Avoid smoked, pickled and cured foods. Achieve a healthy body weight Reduce your calories by choosing low-fat foods and eating smaller portions. Increase dietary fiber. Try to get 20-35 grams of fiber daily. Exercise regularly: your goal is 30 minute aerobic exercise daily. Increase foods that are high in potassium, magnesium and fiber Eat at least 4-5 servings a day of whole fresh fruit and 4-5 servings a day of vegetables. A serving is approximately 1/2 cup cooked or 1 cup raw fruit or vegetable, or 1 small piece of fruit. Eat citrus fruit 3 times a week for potassium and fiber. Eat nuts, seeds, dried beans and peas at least 4 times a week for potassium, magnesium and fiber. Eat more potatoes, tomatoes and bananas for potassium. Eat whole grains and whole grain products for fiber and magnesium. Increase foods that are high in calcium Choose 2-3 cups low-fat or fat-free dairy products daily. If you are lactose intolerant, use Lactaid to improve absorption of dairy products. If you do not eat dairy products, supplement your diet with calcium. Reduce caffeine Choose decaffeinated coffee, tea and diet sodas. Limit caffeinated beverages to fewer than 3 cups per day. Avoid caffeine-containing medications such as Anacin Tablets and Caplets, Dristan Capsules, Excedrin Extra Strength Caplets and Tablets, Midol Caplets, NoDoz and Vivarin. Drink adequate fluids Aa a good rule of thumb, drink 8 cups of water per day. Fill up a pitcher of water and keep it on your desk or on the counter so that you are reminded to drink it. Quit smoking To start, reduce the numbers of cigarettes you smoke each day. Seek assistance in quitting. The American Lung Association has local telephone numbers in all communities and offers various programs. Discuss with your physician. Take medication as directed by your doctor Do not skip your blood pressure medication. If you notice any side effects, notify your doctor. Discuss the use of drugs called "NSAIDs" such as ibuprofen (Advil, Motrin), naproxen (Aleve) and ketoprofen (Orudis-KT) with your physician. NSAIDs appear to raise blood pressure in older people with hypertension. They may also blunt the action of certain antihypertensive medications.