Eating healthy helps control hypertension

High blood pressure isn't good for anyone, but for people with diabetes, controlling their blood pressure is especially important. Research shows high blood pressure is a major risk factor for cardiovascular disease, and diabetics with high blood pressure also have an increased risk of heart attack, stroke and other complications such as retinopathy (damage to blood vessels in the retina) and nephropathy (damage to blood vessels in the kidneys).

Blood pressure is the force of blood against the arteries when the heart beats (systolic pressure) and rests (diastolic pressure). It's measured in millimeters of mercury (mmHg).

According to the American Heart Association, a normal range is a systolic pressure less than 120 mmHg and a diastolic pressure less than 80 mmHg (often referred to as 120 over 80).

A person is considered prehypertensive if his blood pressure is 120-139 over 80-89. Blood pressures in the range of 140 and above over 90 and up are considered high.

If you have high blood pressure you not know it. Even when your blood pressure is chronically high, you won't have symptoms. In fact, many people have this disease for years without knowing it.

Many people wrongly believe that high blood pressure has to do with being tense, nervous or hyperactive. Yet you can be a calm, relaxed person and still have high blood pressure.

The only way to find out if you have it is to have your blood pressure checked. A blood pressure test is quick and painless and can be done in a doctor's office, hospital clinic, school, nurse's office, company clinic or at a health fair.

While there's no cure for high blood pressure it can be controlled. If you have diabetes and high blood pressure, work with your physician to get your blood pressure below 130 over 80. When you talk to your health care provider, he or she may discuss several options for treatment including:

• Losing weight if you're overweight.

• Eating a healthy diet low in saturated fat, cholesterol and salt.

• Being more physically active.

• Limiting alcohol to no more than one drink per day for women or two drinks a day for men.

• Taking medications.

Try this recipe: Hazelnut-crusted Trout With Balsamic Glaze fits into a healthy-eating plan. The almost-effortless glaze is the crowning touch for these pan-seared fillets.

Hazelnut-Crusted Trout With Balsamic Glaze

3 tablespoons all-purpose flour

¼ cup fat-free or low-fat buttermilk

¼ cup plain dry breadcrumbs

2 tablespoons finely chopped hazelnuts

4 rainbow, speckled or brook trout fillets with skin (about 5 ounces each)

1 teaspoon olive oil

Vegetable oil spray (olive oil spray preferred)

½ cup balsamic vinegar

2 medium shallots, finely chopped

1 tablespoon light brown sugar

Put the flour and buttermilk in separate shallow bowls. In a third bowl, stir together the bread crumbs and hazelnuts. Set the bowls in a row, assembly-line fashion.

Lightly coat both sides of a fillet with flour, shaking off the excess. Coat only the flesh side of the fillet with the buttermilk, then with the bread-crumb mixture. Place the fillet on a cutting board or plate. Repeat with the remaining fillets.

Heat a large nonstick skillet over medium-high heat. Pour the oil into the skillet and swirl to coat the bottom. Cook the fillets with the flesh side down for 3 to 4 minutes, or until the hazelnut crust is golden brown. Remove the pan from the heat. Lightly spray the skin side of the fish with vegetable oil spray. Cook the skin side down for 3 to 4 minutes, or until the fish flakes easily when tested with a fork.

Meanwhile, in a small saucepan, stir together the vinegar and shallots. Bring to a simmer over medium-high heat. Adjusting the heat as needed, simmer without stirring for 5 minutes, or until the mixture is reduced by half (to about ¼ cup).

Stir in the brown sugar. Simmer without stirring for 1 minute, or until the sugar is dissolves and the flavors have blended.

To serve: Remove the fish skin with tongs if desired. Carefully place the fillets with the crust side up on plates. Drizzle the glaze over the fish.

Serves four.

Nutrition values per serving: 267 calories, 8 g fat (1.5 g saturated), 22 g carbohydrates, 1 g fiber, 26 g protein, 68 mg cholesterol, 111 mg sodium.

"No-Fad Diet" by the American Heart Association (2005 Clarkson Potter)

This column was provided bythe American Heart Association.Submit a question bywriting the American HeartAssociation, Ask the Expert,208 S. LaSalle St., Suite 900,Chicago, IL 60604.Or send an e-mail toKimberly.Gardner@heart.org.