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Updated Recommendations to Prevent High Blood Pressure

Posted 4:51PM on Wednesday 12th February 2003 ( 22 years ago )
Experts have discovered that there is more to preventing high blood pressure than eating less salt and losing weight. The National High Blood Pressure Education Program has recently updated its recommendations to prevent high blood pressure. These new guidelines include eating foods high in potassium along with a diet with plenty of fruits and vegetables, low-fat dairy products, and less saturated and total fat. These recommendations also reinforce earlier guidelines to limit sodium and alcohol, reduce weight if overweight, and increase physical activity.

Hypertension or high blood pressure affects one of every two adults over the age of 60 in the United States, increasing the risk of stroke, heart disease, congestive heart failure and kidney disease. People at higher risk of high blood pressure include those with a family history of high blood pressure, African Americans, and people who are overweight or inactive.

Hypertension can only be detected with a blood pressure check. The upper number is the systolic pressure (as the heart beats) and the lower number is the diastolic pressure (as the heart relaxes between beats). Optimal blood pressure is 120/80 millimeter of mercury (mm Hg). Blood pressure should be treated in most people if over 140/90 mm Hg; blood pressure goals for kidney disease and diabetes are less. Studies show that if Americans lower their systolic pressure (upper number) by 5 mmHg, they could reduce their risk of stroke by 14% and deaths due to heart disease by 9%.

The following approaches have been proven to prevent blood pressure from increasing and can help decrease high blood pressure in those with hypertension:
· Be physically active. Studies show that blood pressure can be lowered with moderately intense physical activity, such as 30-45 minutes of brisk walking most days of the week.
· Lose weight if overweight. Being overweight increases the risk of high blood pressure. As little as 10 lbs. of weight loss reduces blood pressure in most people with hypertension.
· Limit alcohol consumption. Excessive alcohol intake increases the risk of high blood pressure and stroke. Alcohol should be limited to 2 drinks per day for men and one drink per day for women.
· Reduce sodium intake. Recommendations are less than 2400 milligrams daily (equivalent to 1 teaspoon of salt). Most of the sodium Americans get is through processed foods. Although the blood pressure response to sodium varies with individuals, African Americans, older people, and people with hypertension or diabetes are more sensitive to changes in sodium than the general population.
· Maintain adequate intake of potassium. Consuming foods high in potassium may protect against developing hypertension and improve blood pressure control in people with hypertension. At least 3500 milligrams of potassium daily is recommended, primarily from fresh fruits and vegetables. Examples of foods high in potassium include bananas, oranges, grapefruit, cantaloupe, prunes, raisins, apricots, dried beans, pears, lima beans, potatoes, spinach, tomatoes, winter squash, milk, and yogurt.
· Consume a diet rich in fruits, vegetables, and low fat dairy products and reduced in saturated fat and total fat. major study known as Dietary Approaches to Stop Hypertension, or DASH, demonstrated that making changes in eating habits can improve blood pressure. This study was a major reason for incorporating the new guidelines to eat more fruits, vegetables and low-fat dairy products and less saturated fat and total fat. For information on the DASH diet, go to www.nhlbi.nih.gov/hbp/indes.html.

The report also states to be wary of some approaches to lowering blood pressure that haven't been proven to be beneficial. Fish oil and calcium supplements appear to lower blood pressure only slightly in individuals with hypertension. Herbal supplements have not been proven to lower blood pressure and may interact with other medications.

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.

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