High blood pressure is epidemic in the United States, affecting one out of every four adults. An additional 31 percent have prehypertension and are already at increased risk for heart disease and stroke. An estimated 90 percent of Americans over 50 years of age will develop high blood pressure during their lifetime.
The American Heart Associaiton (AHA) recommends taking action NOW, before being diagnosed with high blood pressure. In a statement, the AHA emphasized the importance of taking preventive action before prehypertension or hypertension develops. The best preventive actions include:
-
Losing weight, if overweight
-
Cutting down on sodium (salt) by cutting back on processed foods (read labels)
-
Boosting potassium intake (found in most fruits and vegetables)
-
Limiting alcohol
-
Being physically active daily (30+ minutes of moderate activity daily)
The report states that vegetarian and other diets that limit saturated fat and red meats and emphasize fruits and vegetables (8-10 servings daily), whole grains, and low-fat dairy are most effective in getting good results.
A second study also found plant-based foods to be protective against high blood pressure. This study included 4,680 adults from four nations (China, U.K., U.S., and Japan). The study found that people who ate more vegetable protein from grains, vegetables, beans, and fruit tended to have lower blood pressure levels. The researchers concluded that people should eat more plant-based foods to prevent high blood pressure and its complications (heart disease, stroke, and kidney disease). |
