Blood pressure (also known as hypertension) increases as we age. In fact, half of all Americans over age 60 have high blood pressure. Ideally, your blood pressure should be 120/80. If yours is 140/90 or higher, you need to do something to lower it. If you have diabetes, you should keep it less than 130/85 to reduce the risk of heart disease and stroke. What can you do?
The best thing you can do is to prevent high blood pressure. Studies have shown that what we eat can affect our blood pressure. A few years ago, a diet low in saturated fat, total fat, and cholesterol, and rich in fruits, vegetables, and low-fat dairy foods was found to lower blood pressure in people who had high blood pressure. The diet, called the DASH (Dietary Approaches to Stop Hypertension) diet, is rich in magnesium, potassium and calcium. It's similar to the Food Guide Pyramid which recommends lean meats and low-fat or fat-free dairy products. It also recommends 8-10 servings of fruits and vegetables each day and 4-5 servings a week of nuts, seeds, and dry beans. The high levels of magnesium, potassium, and calcium are thought to contribute to the beneficial effects on blood pressure.
At first, you're going to say you couldn't possibly eat 8-10 servings of fruit and vegetables each day! Well, give it a try! Try to eat two servings each meal plus a fruit for one snack and a vegetable for another snack. An example for breakfast might include one small banana and 6 ounces of orange juice along with a bowl of whole grain cereal and skim milk to give you two servings of fruit. A small apple and a cup of salad greens would give you two servings of fruits/vegetables for lunch. It's not as difficult as it sounds at first. Try to gradually increase your intake of fruits and vegetables to get your body used to the increased fiber. We know we get a lot of benefits from fruits and vegetables. We're only beginning to understand what all these benefits are. That's why supplements aren't a good substitution for whole fruits and vegetables.
In addition to eating healthier foods, try making some other lifestyle changes to help prevent high blood pressure. Weight loss, if you're overweight, can lower blood pressure. Try to get at least 30 minutes of some type of moderate physical activity every day like walking, housework, gardening, or swimming. You'll be amazed at the effect exercise has on your blood pressure. Eating foods with less salt or sodium can lower the blood pressure in people who are salt-sensitive. Studies are being done now to determine how much sodium and salt is advisable to prevent or control high blood pressure. Be sure to limit alcohol intake. And, lastly, take high blood pressure pills if your doctor prescribes them.
Copies of the DASH diet are available from the DASH Website at www.dash.bwh.harvard.edu.
Debbie Wilburn is County Agent/Family and Consumer Science Agent with the Hall (770)535-8290 and the Forsyth (770)887-2418 County Extension Service.
http://accesswdun.com/article/2002/7/191885