• Originally published October 12, 2009 at midnight, updated October 14, 2009 at 12:36 a.m.

Do you have high blood pressure? According to the National Heart, Lung and Blood Institute, more than 65 million American adults do. That is equal to about one out of every three adults.

High blood pressure or hypertension is diagnosed when your blood pressure is higher than 140/90 mm Hg. Prehypertension, which affects another 59 million Americans, is diagnosed when blood pressure is between 120/80 and 140/90 mm Hg. Although it is called prehypertension, do not wait to take steps to control it. Blood pressure should ideally be 120/80 mm Hg or below.

High blood pressure oftentimes has no symptoms. You may have high blood pressure for years and not know it while it is damaging your heart, kidneys and circulatory system. Treatment, such as physician-prescribed medication and a few lifestyle changes, can help control high blood pressure.

The National Heart, Lung and Blood Institute developed research based dietary guidelines referred to as Dietary Approaches to Stop Hypertension. Following the DASH guidelines, along with being physically active, maintaining a healthy weight and limiting your alcohol and salt intake, can lower and possibly prevent high blood pressure. And the plan is simple.

The guidelines recommend consuming eight to 10 servings of fruits and vegetables every day, along with two to three servings of low-fat or fat-free dairy products. These particular foods contribute a significant amount of potassium, magnesium, calcium, protein and fiber that are associated with lowering blood pressure.

This sound like a lot of fruits and vegetables. But if we replace some of our less nutritious food choices like chips, sweets and snack foods with these foods, we can lower blood pressure and keep our weight under control. Remember, obesity is a risk factor for high blood pressure as well as several other diseases.

Here are some suggestions for increasing your fruit, vegetable and low fat dairy intake:

Use ready to wash-and-eat fruits and vegetables such as ch d other produce as snacks.

Take a few pieces of fruit, low fat yogurt or string cheese and vegetables in a lunch cooler to work or when you travel. When the urge to snack hits, you will be prepared and not have to rely on a vending machine, corner store or fast food restaurant for food.

Keep a bowl of fruit on your kitchen table. You and your family will likely grab what's visible and available when you are hungry.

Have bags of frozen vegetables ready in your freezer. These are great either for those who dine alone at home or for a whole family. It's easy to portion out and heat only one serving or prepare as many as you need for your family.

Don't forget to limit your salt intake and add some lean protein, whole grains and healthy unsalted nuts and oils to round out your diet. More information can be found at www.nhlbi.nih.org and the American Dietetic Association's Web site www.eatright.org.

Katherine Klingle is a Registered and Licensed Dietitian. Send questions or comments to dietitians@vicad.com.

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