Tis the Season for High Blood Pressure

Partying and rushing around throughout the holiday season can raise even healthy people's blood pressure, which can increase your risk of heart and kidney disease, heart attack and stroke.
To help prevent the "silent killer" from crashing your holidays, follow these tips:

1. Eat to Your Heart's Content

• At parties and buffets, fill up first on veggies (without the creamy dips) and keep rich hors d'oeuvres and desserts to a minimum. Avoid "mystery" foods.

• Say no to salt: chips, nuts, pretzels, anything! And if you're doing the entertaining, buy unsalted or low-salt alternatives. Ditto for processed, pre-packaged and canned foods. Don't add salt to anything!

• Under-indulge in red meats, fats and sweets. Eat more fish.

• In restaurants or at banquets request low or no fat. Same for salt. Call ahead to ask for a special healthy meal, if possible.

• Get plenty of potassium. Delicious natural sources such as bananas, avocados and apricots reduce the negative effects of sodium.

• Make healthy food choices whenever you're not socializing.

2. Stay (or Start Getting) Physically and Mentally Fit

• Get regular exercise, including aerobics, muscle-strengthening and stretching, and take relaxing breaks--to reduce both your blood pressure and those artery-damaging cumulative spikes in stress.

• Short on time for long workouts or yoga classes? Walk your dog a little longer. Park further away from the entrances to stores and offices. Pick up your walking pace. And squeeze in some quick daily naps, meditation breaks or other stress-reducing activities.

• Slim your chances of gaining weight - and shed some pounds if needed. Even a little weight loss can reduce strain on the heart and lower or prevent hypertension.

• Do your shopping when stores are least likely to be crowded.

3. Watch What You Drink

• Limit soft drinks and alcohol - their high sugar content raises blood pressure. Soft drinks also contain salt. Even diet sodas pose a risk because fructose raises blood pressure, too.

• Limit your caffeine intake to 2 cups a day.

4. Take Your Meds

• If you take high blood pressure medication, don't let rushing around and changes in your routine throw you off schedule.

5. Don't Smoke

• Smoking increases your blood pressure while you smoke and for many minutes after.

Follow these guidelines always and enjoy many more years of happy and healthy holidays!