According to Leonard S. Lilly, MD, author of "Pathophysiology of Heart Disease", hypertension is responsible for 800,000 deaths every year in the United States alone. Hypertension is defined as consistently having a systolic blood pressure of 140 mm mercury or above and/or a diastolic reading at 90 mm mercury or above. Environmental factors such as lifestyle behavior, diet and activity level can play an important role in determining blood pressure. These factors can be modified to help prevent the onset of hypertension.
Weight Loss
Lilly explains that obesity and hypertension are closely related. When the majority of fat is distributed in the abdominal area, the risk of developing hypertension increases. According to Victor J. Stevens, PhD, author of a January 2001 article in the "Annals of Internal Medicine", weight loss has been shown to significantly reduce blood pressure and prevent hypertension.
Exercise
People with normal blood pressure and who are not active have a 20 to 50 percent higher chance of developing hypertension compared with those who are physically active, says Lilly. Aerobic exercise on a routine basis, such as walking, jogging and cycling, contributes to reducing blood pressure more than weight loss does, explains Lilly.
Healthy Diet
In addition to restricting calories in order to lose weight, eating healthy can play an important role in preventing high blood pressure. Diets high in vegetables and fruits with limited intake of dairy products and red meat have been shown to reduce blood pressure and prevent hypertension.
Low Sodium Intake
In an effort to prevent hypertension, Lilly recommends limiting salt intake to between 2.3 to 6 g per day, which is 33 percent lower than the average consumption in the United States. Those at higher risk of hypertension, either due to genetic or environmental factors, are more sensitive to the hypertensive effects of excessive sodium intake.
Adequate Potassium Intake
A deficiency in potassium may lead to high blood pressure, say Lilly. Dietary supplements containing this mineral are recommended to those with low potassium levels. Following a diet high in fruits and vegetables will help maintain adequate amounts of potassium in the body. People taking certain diuretic drugs can lose a significant amount of potassium, thus placing them at greater risk of high blood pressure.
Limiting Alcohol Consumption
Consuming alcoholic beverages on a regular basis can increase blood pressure to hypertensive levels. Lilly says blood pressure may rise sharply after the consumption of alcohol. Limiting alcohol intake has been shown to reduce blood pressure and help prevent hypertension.
Smoking Cessation
Smoking cigarettes increases blood pressure momentarily due to the effects of the drug nicotine, found in tobacco. However, smoking on a regular basis may lead to chronic hypertension and cause buildup of plaque in the arteries, which is worsened further by high blood pressure.
Relaxation Therapy
Blood pressure normally rises under stressful conditions. Relaxation techniques, such as meditation and biofeedback, have been put forth as a way to prevent hypertension. The degree to which blood pressure is reduced depends on the patient's attitude and compliance to the relaxation program, says Lilly.
References
- "Pathophysiology of Heart Disease"; Leonard S. Lilly, MD; 2007
- "Annals of Internal Medicine"; Long-Term Weight Loss and Changes in Blood Pressure; Victor J. Stevens, PhD; January 2001
