High blood pressure is a dangerous condition that rarely has symptoms, so you may not even know you have it. And it can lead to heart disease, stroke, and kidney disease, the first, third, and ninth leading causes of death in the United States.

The good news, though, is that it is possible to prevent and control high blood pressure. How? By making some fairly simple lifestyle changes such as:

• Losing weight, if necessary, and maintaining a healthy weight.
• Being physically active.
• Following a healthy eating plan.
• Eating less salt and sodium.
• Limiting your alcohol consumption.

One step that you can get started on right away is to gradually start eating more healthfully. Research has shown that a healthy eating plan called DASH (Dietary Approaches to Stop Hypertension) can reduce your chances of developing high blood pressure and lower your blood pressure if it's already high.

The DASH eating plan emphasizes fresh fruits and vegetables and low fat dairy products. It is moderate in total fat and low in saturated fat and cholesterol. It also includes whole grains, poultry, fish, and nuts. Plus, if you also reduce your salt and sodium intake, it works even better.

Starting on the DASH eating plan is fairly easy. It requires no special foods and has no hard-to-follow recipes. Here are some tips to help you get started:

• Make gradual changes like adding a serving of fruit or vegetables at lunch and dinner.
• Gradually increase your use of fat-free and low-fat dairy products to three servings a day.
• Gradually cut in half the amount of butter, margarine, or salad dressing you eat.
• If you now eat large portions of meat, cut them back by a half or third at each meal.
• Try two or more meatless meals each week.
• Try casseroles and pasta and stir-fry dishes that have less meat and more vegetables, grains, and dry beans.
• Try fresh or dried fruits, raw vegetables, or low-fat and fat-free yogurt for snacks.

Start eating more healthfully today. It can save your life.

Source: National Lung and Blood Institute