Understanding the role of diet in lowering blood pressure

How high is too high when it comes to your blood pressure? A reading of 140/90 and up is considered high. About two-thirds of Americans older than 65 have high blood pressure, and more may experience pre-hypertension.

There’s no quick and easy way to reduce blood pressure, but a combination of exercise and eating right can help. DASH, or Dietary Approaches to Stop Hypertension, published by the U.S. Department of Health and Human Services, outlines specific foods and serving sizes for a 2,000-calorie diet that may help bring your numbers down.

Along with lean meats, vegetables and fruits, the recommended diet includes a portion of nuts or legumes four to five times a week. The Orlando Sentinel reports on a new study that examines the potential benefits of one nut in “Eating walnuts or walnut oil may help your body handle stress.”

Another good resource with step-by-step tips: “10 ways to control high blood pressure without medication” at MayoClinic.com.

-- Mary Forgione / Los Angeles Times