Almost 50 million people in the United States have hypertension. This is also known as “high blood pressure” and it must be taken care of.
What is high blood pressure?
Blood is carried from your heart to the rest of your body in your arteries. Blood pressure is the force of the blood pushing against the walls of the arteries. Your blood pressure reading measures two numbers:
- Systolic” pressure — the force in your arteries when your heart beats to pump your blood
- “Diastolic” pressure — the force in your arteries when your heart rests between beat
Your blood pressure is at its highest when the heart beats and pumps your blood. Your blood pressure falls when the heart is at rest, between beats.
A blood pressure of 140/90 or higher is considered high blood pressure.
Too much pressure on the artery walls can cause damage to your body and organs, including your:
- Brain
- Heart
- Kidneys
- Arteries throughout your body
But there is good news. You can work with your doctor to develop a treatment plan to control high blood pressure. The plan will probably include changes to your life and habits.
The National High Blood Pressure Education Program suggests the following key changes:
Maintain a desirable body weight
Losing weight can help reduce blood pressure. Weight loss allows some people to better manage high blood pressure. Talk with your doctor about how to achieve your ideal weight. Once you lose weight, your doctor may be able to alter your treatment plan.
Quit smoking
In general, smoking increases the risk of heart disease. It injures blood vessel walls. And it can also speed up the process of hardening of the arteries. So it is safe to say that smoking is bad for anyone — but especially those with high blood pressure.
Limit intake of salt
About half of the people with high blood pressure are particularly sensitive to salt. People who are most at risk include:
- African Americans
- People with diabetes
- The elderly
It is best to keep salt intake to less than 2400 mg per day. That is about 1 teaspoon of table salt. Talk to your doctor about making a low-salt diet part of your treatment plan.
Get regular aerobic exercise
Regular exercise has a good effect on blood pressure. Experts say that moderate exercise is as good as intense exercise. The key word is "regular." Try taking a brisk walk for about 30 minutes per day, on most days of the week.
Limit alcohol consumption
You can drink. But do it in moderation. What is the right amount? For men, it is about 1 oz of ethanol per day. (That is about 2 12-oz beers.) For women, 1/2 oz per day, or one beer.
Include potassium in your diet
Studies show that a diet that is rich in potassium may reduce high blood pressure. The ideal amount is at least 3500 mg per day. The best way to get potassium is from food. Foods high in potassium include:
- Bananas
- Potatoes
- Spinach
- Baby lima beans
- Kidney beans
- Lentils
Do you have diabetes? Kidney disease? Do you take medicine for high blood pressure? Check with your doctor about how much potassium you need.
Stick with a healthy diet
Have you ever heard of the "DASH" diet? It is thought to be a key part of treating high blood pressure. "DASH" stands for "Dietary Approaches to Stop Hypertension" and it is a meal plan that features:
- Lots of fruits and vegetables
- Few saturated fats
- Monounsaturated oils such as olive or canola
- Whole grains instead of white flour or pasta
- Daily servings of nuts, seeds or beans
- Protein choices such as fish, poultry, or soy products
For more information on DASH, visit:
Have your blood pressure checked regularly
The lifestyle changes discussed above are good for your overall health. They will improve your well-being. But they may not be enough to bring your blood pressure down to normal. Talk to your doctor about the blood pressure medicines that are out there. They can help to bring your blood pressure down and then keep it under control.
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