Staying Active & Eating Right
Staying Active
As an African American, you're more likely to get high blood pressure than any other ethnic group … and, at a younger age. You're also more likely to suffer the serious complications of high blood pressure, such as heart attacks, stroke and kidney disease. So, it's really important to stay active and eat right.
Daily exercise doesn't have to be done alone! There are many things you can do with your family and friends:
- play ball or tag outside with your children or grandchildren
- go walking with a group of friends
- take dance lessons together, like salsa
- walk up the stairs versus taking the elevator
You can also get involved in your community. Local activity centers offer classes and fitness events for you to participate in. Look in your yellow pages for a center in your area.
Remember, take it step by step. Starts exercising for 10 minutes a day, then try to work your way up to 30 minutes a day. Even simple things, like taking the stairs instead of the elevator, will help. But always talk to your doctor first before starting any exercise program.
Eating Right
Eating well and sharing good food is something we all like to do. With small changes, you can make your favorite meals taste great and still be heart healthy, meaning lower in saturated fat, cholesterol and sodium.
Try these recipes! They use heart healthy food substitutions, so they taste great and are good for you.
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Click here for 3 mouthwatering recipes!- Homestyle beef & bean chili
- Heartsmart cornbread
- Mouth watering oven-fried fish
You can also go online to the National Heart, Lung and Blood Institute for a recipe book called Heart Healthy Home Cooking African American Style. It will give you some more great ideas for making your mealtime be heart-healthy good! Visit: www.nhlbi.nih.gov/health/public/heart/other/chdblack/cooking.pdf
Please click here for a treatment option on high blood pressure.
