High blood pressure affects 25.3 percent of Hispanic women in the U.S. It’s a risk factor for heart disease and the second leading cause of death among this group of women.

In recognition October being of Hispanic Heritage Month, the National Institutes of Health (NIH) compiled six steps to help prevent and control high blood pressure and reduce heart disease risk in Hispanic women:

1. Talk to your doctor about your risk.
2. Know your numbers. You have high blood pressure if your levels are consistently higher than 140/90 mmHg.
3. If you are over 50 and don’t have diabetes, ask how to maintain normal blood glucose levels.
4. Aim for 2.5 hours of moderate intensity aerobic exercise each week.
5. Don't smoke.
6. Prepare healthier versions of your favorite meals:
   a.     Use fresh or dried herbs and spices instead of salt.
   b.     Choose fat-free or low-fat dairy foods.
   c.     Substitute salad, vegetables or brown rice instead of white rice or beans.
   d.     Serve food in smaller dishes to control portion size.

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