The rate of hypertension (high blood pressure) has risen in America after a 30-year decline. The latest survey found that more than 30 percent of the adult population now has high blood pressure (140/90 or higher). In people 60 years of age or older, the rate of high blood pressure is 60 percent.
Of those with known high blood pressure, only 31 percent have their blood pressure under good control (blood pressure less than 140/90). This trend is a big concern because high blood pressure increases the risk for heart attacks, heart failure, stroke, kidney disease, and blindness.
To help combat this rising problem, the National High Blood Pressure Education Program, sponsored by the National Institutes of Health, has announced six key steps that people can take to combat high blood pressure (in addition to taking medications if prescribed):
- Achieve and maintain a healthy body weight (BMI 18.5-24.9)
- Consume a diet rich in fruits, vegetables, whole-grains, nuts, low-fat dairy products, and a low intake of saturated fat. This eating plan is called the DASH diet and is proven effective in lowering blood pressure.
- Reduce your intake of dietary sodium. The Institute of Medicine recommends adults limit sodium to 1500 mg/day or less. (Salt is the major source of sodium.)
- Engage in regular aerobic physical activity, such as brisk walking, for at least 30 minutes a day on most days of the week.
- Limit consumption of alcoholic drinks.
- Keep blood pressure at normal levels, now defined as less than 120/80. Pressures of 120/80 to 139/89 are called prehypertension. High blood pressure is still defined as 140/90 or higher.
Research shows that starting at a blood pressure of 115/75, the risk for cardiovascular disease doubles with each increase of 20 points systolic (top BP number) or 10 points diastolic (bottom BP number) pressure. Thus, people with pressures of 120/80 to 139/89 are at increased risk. If your present blood pressure is in this prehypertension range, take steps now to prevent it from climbing higher with age. You will be cutting your risk of both heart attack and stroke. |
