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Tips for Reucing Your Blood Pressure

A Silent Killer

High blood pressure (or hypertension) is often
referred to as the “silent killer” because it can be
symptomless, but it causes serious health issues.
However, if you’re working with your doctor to
monitor and manage your blood pressure using
your new A&D Medical blood pressure monitor,
you’re already ahead of the game.


Positive lifestyle changes are often one of the first topics healthcare professionals bring up when
discussing blood pressure management*. Here are a few recommendations from the American
Heart Association on how to improve your blood pressure:

Positive Lifestyle Changes



Soy Edamame with Sesame Seeds

Adding edamame to your DASH diet is great because it
is a whole food that allows you to get some snacking in
without missing chips and other junk foods. Plus, it’s high
in protein! This recipe is also a great party appetizer.

16 oz. edamame pods, frozen
2 T. low sodium soy sauce
1 T. sesame oil
1 t. rice wine vinegar
1 T. sesame seeds

Microwave or steam the edamame pods according to
package directions.
While the edamame is cooking, combine the low sodium
soy sauce, sesame oil, and rice wine vinegar in a large
When the edamame is fully cooked, drain the edamame
in a strainer to remove any excess liquid. Toss the
edamame with the ingredients in the bowl to coat.
Sprinkle with sesame seeds and serve.
Serving size: 8 oz. Makes two servings


Burrito Bowl

This recipe is great because you can customize based on
what you like and what you have in your kitchen. Focus
on low fat, whole foods, and dream up your own creation
with our recipe as inspiration!

2 c. cooked brown rice
6 oz. cooked boneless, skinless chicken, diced
1 can low-sodium black beans, drained and rinsed
1/2 head romaine lettuce, chopped
1 tomato, chopped
1 avocado, diced
1/2 small red onion, diced
3 T. fresh lime juice
Optional garnishes: cumin, salt and pepper, cilantro, low
fat sour cream, tortilla strips, lime wedges, hot sauce,
other veggies (like corn, bell peppers or jalapenos)

Toss all ingredients except garnishes in a large bowl. Top
with desired garnishes and serve.
Makes two servings.

* This information is for informational purposes only. This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider before making any changes to your diet, exercise, medication, or treatment/monitoring plan.
1. https://www.heart.org/idc/groups/heart-public/@wcm/@hcm/documents/downloadable/ucm_486661.pdf
2. https://www.heart.org/HEARTORG/Conditions/HighBloodPressure/GettheFactsAboutHighBloodPressure/The-Facts-About-High-Blood-Pressure_UCM_002050_Article.jsp