When blood pressure is too high it becomes a life-threatening condition that makes the heart work too hard, hardens the walls of arteries and can cause the brain to hemorrhage or the kidneys to function poorly or fail. High blood pressure is a factor in 67% of heart attacks in the United States, in 77% of strokes, in 74% of heart failures, and 26% of kidney failures. It is responsible for more visits to doctors than any other health condition. High blood pressure can also create a higher risk for mental deterioration and Alzheimer’s.
About 1 of every 3 Americans has high blood pressure, but the problem is that many Americans do not know they have this negative health condition. A normal blood pressure is a reading of less than 120/80 mmHg. A reading of 140/90 mmHg or higher is considered high. Blood pressure is high when either the first or second number is high.
May is high blood pressure month. It’s a good time to have your blood pressure checked. It is also a good time to commit yourself to lifestyle changes that can help prevent high blood pressure or help you achieve a more normal high blood pressure.
Here are the lifestyle changes that can help:
- Maintain a healthy weight – To know if you are at a healthy weight check out the Body Mass Index Chart. Use the BMI calculator at the top of the web page to compute your body mass index. If your body mass index indicates you are overweight or obese your risk is significantly higher for high blood pressure and other chronic diseases.
- Be physically active – Research studies show that getting just 30 minutes of physical activity on most days of the week reduces the risk for chronic disease. The activity doesn’t even have to be all at one time – you can take two 15 minute walks, for example.
- Follow a healthy eating plan – that emphasizes fruits, vegetables, and low-fat dairy foods. Fruits, vegetables and dairy products contain potassium which helps blunt the effect of salt/sodium on blood pressure. Follow a My Pyramid eating plan or the DASH plan (Dietary Approach to Stop Hypertension). You can get a personalized My Pyramid recommendation or information on the DASH Eating Plan.
- Choose and prepare foods with less salt/sodium - Most Americans consume 3,300 mg or more of sodium a day. The recommendation is to consume less than 2,300 mg daily. Focus on using herbs and spices to season foods instead of adding salt. When purchasing foods check the Nutrition Facts label. Foods with a % Daily Value of 20% or more are very high in sodium, while foods with a % Daily Value of 5% or less are low sodium foods. Choose the lowest sodium levels possible. Using fewer pre-pared foods will also help you lower your sodium intake.
- Drink alcohol in moderation if you drink – Moderation is defined as consuming up to one drink per day for women and up to two drinks per day for men (women metabolize alcohol more completely, making their recommendation lower). Alcohol may have a heart health benefit for some people, but studies show that when the moderate level is exceeded mortality from heart disease increases. The general consensus of health care providers is that if you don’t currently drink alcohol the benefits are not great enough to start.
pander/bmr
9/24/2007