by Heather McMillion
High blood pressure (hypertension) is a risk factor for heart disease and stroke, but did you know that uncontrolled blood pressure can damage your eyes?
Your eyes contain many tiny blood vessels. According to the American Heart Association, high blood pressure can damage these tiny blood vessels and cause eye problems such as the following:
•Blood vessel damage (retinopathy): A lack of blood flow to the retina, the light-sensitive layer of tissue at the back of the eyeball, leads to blurred vision or the complete loss of sight. People with diabetes and high blood pressure are even more likely to develop this condition.
•Fluid buildup under the retina (choroidopathy): This buildup of fluid under the retina results in distorted vision or, in some cases, scarring that impairs vision.
•Nerve damage (optic neuropathy): Impaired blood flow can damage the optic nerve which may lead to dead nerve cells in the eyes and cause temporary or permanent vision loss.
•In addition to harming the eye, high blood pressure can also cause a stroke, which can damage the area of the brain responsible for vision.
Effectively managing your blood pressure and seeing your eye doctor for an annual checkup can help keep your eyesight healthy. Contact YKHC Optometry at 907-543-6336 to schedule your next eye exam.
A heart-healthy eating plan, such as the Dietary Approaches to Stop Hypertension (DASH) Eating Plan, is recommended to help improve blood pressure. This plan includes:
•Intake of fruits, vegetables, and whole grains
•Intake of fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
•Limited intake of foods high in saturated fats
•Avoidance of foods containing trans fats
•Limited intake of sugar-sweetened beverages and foods
•Limiting sodium intake to 2300 mg per day
Try your hand at making a DASH-friendly dish! This mixed vegetable bake recipe uses a lot of vegetables and limited salt.
Mixed Vegetable Bake
Ingredients:
•Cooking spray
•1 pound potatoes, cut into 1/8-inch slices
•1 large onion, cut in half and then into ¼-inch slices
•2 medium carrots, cut into ¼-inch slices
•1/8 cup olive oil
•2 teaspoons finely chopped garlic
•1 teaspoon dried thyme leaves
•1 teaspoon dried tarragon leaves
•½ teaspoon salt
•½ teaspoon black pepper
•1 medium bell pepper, cut into ¼-inch slices
•1 medium zucchini, cut into ¼-inch slices
Preparation:
1. Heat oven to 400°F. 2. Spray bottom of 13 X 9-inch (3 quart) baking dish with cooking spray. 3. Place potatoes, onions, and carrots in baking dish. 4. Toss potatoes, onions, and carrots with half of the oil, garlic, thyme, tarragon, salt, and pepper. 5. Bake for 10 minutes. 6. While potatoes, onions, and carrots are baking, add bell pepper and zucchini to a medium bowl. 7. Toss bell pepper and zucchini with remaining oil, garlic, thyme, tarragon, salt, and pepper. 8. Add the bell pepper and zucchini mixture to the potatoes, onions, and carrots in the baking dish. 9. Bake 30-35 minutes or until vegetables are tender, stirring halfway through bake time.
Notes:
•Olive oil is one of the healthier oil choices, but other oils/fats may be substituted.
•If some of the vegetables are not available, they can be omitted.
•If some of the spices are not available, they can be omitted. The flavor of the dish will vary based on the spices used.
Adapted from – https://www.bettycrocker.com/recipes/mixed-vegetable-bake/6682d5d7-08e2-4b0d-a2c8-7ad2f6c0b80d
Heather McMillion, MS, RD, LD, CDCES is a Registered Dietitian/Clinical Diabetes Educator for the Yukon-Kuskokwim Health Corporation.
