Is high blood pressure really a big deal?

YES. If you’re Haitian American or are of African descent, there is a good chance that you or a relative has high blood pressure, also called hypertension. According to recent estimates, high blood pressure affects over 40% of blacks in the United States. Blacks not only are at higher risk for this serious disease, but they get it at an earlier age, and suffer more of the complications.

High blood pressure usually has no symptoms – it is often called the “silent killer” because most people feel healthy and don’t’ know they have it. Untreated, high blood pressure can cause stroke, heart attack, heart failure, kidney disease, and even death – with absolutely no warning signs. The good news is that high blood pressure can be controlled—and better yet, it can be prevented!

If you are one of the unlucky ones whose blood pressure soars above normal (120/80 mm Hg), you can lower your blood pressure by making changes to your lifestyle. Studies show that losing a few pounds, saying no to salt and salty foods, following a diet rich in fruits, vegetables and whole grains, not smoking, limiting alcohol, and getting regular exercise is very effective in reducing blood pressure.

For my Haitian brothers and sisters who want to reduce blood pressure naturally, consider the following.

1.Cut the salt. Haitian Americans, like many people of African descent, tend to be more sensitive to the effect of salt on blood pressure. Eating less than 2300mg (1 teaspoon) sodium per day has been shown to significantly lower blood pressure. Sodium is in table salt, and is added to commercially processed or prepared foods. Aim for less salt by avoiding table salt, limiting the amount of salt use in cooking, and making food choices that are low in sodium. Learn to use spices and herbs to enhance flavor. Mrs. Dash offers a great line of herbs and spices that contain no salt. See Table 1.0 for sodium content of common seasonings.

2.Read food labels. Be sure to read the nutrition food label to find out how much sodium is in a food. Remember the amount listed is for one serving, which may be more or less than you eat. In general, look for foods with less than 250 mg sodium per serving.

3.Eat better. Compared to the typical American diet, which tends to be high in saturated fat, cholesterol, red meat, added sugars and sugar beverages, studies have shown that a diet rich in fruits and vegetables, whole grains, low fat dairy, fish, poultry, and nuts can help reduce blood pressure. So go ahead and eat a little healthier, your blood pressure will appreciate it.

4.Get more fiber. Studies show that a diet high in fiber may help people keep their blood pressure under control. Eating foods high in fiber like fruits and vegetables, especially the darkly colored ones and choosing whole grain products may not only keep blood pressure in check, but it is the foundation for a healthy diet.

5.Go bananas. Bananas are rich in potassium and many scientific studies suggest a diet high in potassium can help protect against high blood pressure. Some of the most commonly eaten foods in the Haitian diet are rich in potassium including papayas, plantain, and mangos. See Table 2.0 for more potassium-rich foods.

6.Lose weight, if overweight. Even modest weigh loss can lead to long term reduction in blood pressure – one more reason to shed those extra pounds. With regular exercise – getting 30 minutes of physical activity most days – and a healthy eating plan, you can lose weight and reduce your risk of high blood pressure.

Unfortunately, high blood pressure is a chronic disease that gets worse over time. It can’t be cured, but it can be prevented and controlled with a healthy diet and exercise. The choice is yours.

Table 1.0 Sodium Content of Common Seasonings
Table Salt 1 tsp 2325 mg
Bouillon Cube 0.1 oz cube 1100 mg
McCormick Garlic Salt ¼ tsp 490 mg
Lawry’s Seasoned Salt ¼ tsp 380 mg
Table Salt Dash 155 mg
Lawry’s: Salt-Free 17 ¼ tsp 0 mg
Mrs. Dash Original Blend ¼ tsp 0 mg



Table 2.0 Potassium Rich Foods
Papayas 1 papaya 781 mg
Lima Beans 1 cup 955 mg
Plantains 1 medium 893 mg
Bananas 1 banana 422 mg
Oat Bran 1 cup 532 mg
Tomatoes 1 cup 528 mg
Cucumber 1 large 442 mg
Cantaloupe 1 cup 427 mg
Pears 1 pear 333 mg
Mangoes 1 mango 323 mg


Phara J. Taylor, MS, RD, LDN, is a registered dietitian and owner of Medical Nutrition Therapy Works specializing in nutrition counseling for weight loss and chronic disease management. If you have any questions regarding this article, please send your questions to phara@mntworks.com and your question will be answered in the next issue or visit us at www.MNTworks.com.