More than 50 million Americans have hypertension (high blood pressure). And more than half of all Americans over 60 have high blood pressure. In fact, there is a 90 percent chance that you will have high blood pressure sometime during your lifetime.
The National High Blood Pressure Education Program (NHBPEP) Coordinating Committee has revised its guidelines for managing and reducing high blood pressure. The consensus recommendation cites six areas where personal health choices can make a difference.
Six Recommendations
These six behavioral categories have shown benefit in preventing high blood pressure:
1. Weight Loss
Moderate weight loss can reduce blood pressure and help prevent future increases in blood pressure. The ideal situation is to maintain a healthy normal body weight and a body mass index (BMI) between 18.5 and 24.9. A moderate weight loss (7 or 8 pounds) resulted in a 21 percent reduction in high blood pressure in a study group.
2. Dietary Sodium Reduction
Reduction in sodium intake can reduce blood pressure in those with elevated blood pressure. Reduce dietary sodium intake to no more than 1500 milligrams each day. The DASH Sodium Trial demonstrated that a diet high in fruits and vegetables and moderate in sodium would significantly lower high blood pressure.
3. Increased Physical Activity
Regular aerobic exercise lowers blood pressure. Engage in regular aerobic physical activity, such as brisk walking, at least 30 minutes a day, most days of the week.
4. Moderate Alcohol Consumption
Decreases in alcohol consumption result in lowered blood pressure. Women should consume no more than one drink a day, and men no more than two.
5. Potassium Supplementation
Potassium supplementation lowers blood pressure in people with hypertension, especially in those with a high sodium intake. Maintain an adequate intake of dietary potassium – 4700 mg each day.
6. Modification of Whole Diet
The Dietary Approaches to Stop Hypertension (DASH) diet – rich in fruits, vegetables, and low-fat dairy products and all foods that are low in saturated and total fat – has been shown to significantly reduce high blood pressure.
Summary
High blood pressure can lead to heart attack, stroke, and other serious and life-threatening diseases. High blood pressure can almost always be lowered and managed with medical intervention and individual lifestyle choices.
The good news is that by eliminating modifiable risk factors, you can reduce your risk of cardiovascular disease by as much as 85 percent! |
