Hypertension, or high blood pressure, was prevalent in about 32 percent of non-institutionalized adults in the United States in 2005-2006, according to the Centers for Disease Control and Prevention, or CDC. At the same time, 28 percent had prehypertension. High blood pressure is treatable with both medication and diet.
Hypertension Basics
The term "blood pressure" refers to the force of blood against artery walls. A blood pressure measurement has two numbers: systolic and diastolic. Systolic pressure results from your heart pumping. Diastolic pressure is the resting period between beats. A reading of 120 (systolic) over 80 (diastolic) or lower is normal. High blood pressure is diagnosed when a person's blood pressure is 140/90, according to the National Heart, Lung and Blood Institute. If the systolic is between 120 and 139, with a diastolic ranging from 80 to 89, a diagnosis of prehypertension is made. High blood pressure can result in serious health conditions, including heart attack, stroke, and heart and kidney failure.
Treating High Blood Pressure
High blood pressure responds well to both daily medication and lifestyle changes. In some instances such as prehypertension, a physician might not prescribe medicine and may advise only exercise and diet modifications. Frequent monitoring of blood pressure is generally advised, whether it's done at home or in a clinic, because fluctuations are common and dependent on things such as activity level, illness and stress.
Blood Pressure's Response to Diet
Sodium, a macro-mineral nutrient, is an electrolyte in the fluid surrounding each cell. Potassium is an electrolyte contained inside each cell. Too much sodium or too little potassium can result in cellular imbalance, which may lead to blood pressure problems. Alcohol can also cause a rise in blood pressure for some people. Losing weight in general helps lower blood pressure, says the American Academy of Family Physicians. More specific requirements than simple calorie restriction, though, can have an even more positive impact. In the August 2006 issue of "Current Hypertension Reports," Kevin O'Shaughnessy says certain dietary practices, including salt reduction, alcohol moderation and weight loss, along with adherence to the DASH diet, can decrease the systolic measurement of blood pressure by 10 to 15 mmHg (millimeters of mercury, a pressure measurement unit).
The DASH Plan
DASH stands for Dietary Approaches to Stop Hypertension. It's an eating plan that comes from studies supported by the National Heart, Lung and Blood Institute. The studies' results were so impressive, the U.S. Institute of Medicine issued strong recommendations that everyone cut their salt intake in half and increase their potassium intake significantly. The plan offers menus and recipes for either 2,300 or 1,500 milligrams of sodium per day. Overall, DASH menus are full of potassium, magnesium, calcium, protein, and fiber. The most prevalent foods are fruits and vegetables, fat-free or low-fat dairy, whole grains, fish, poultry and nuts. If you follow a DASH menu, you'll be eating far less red meat, sweets, and of course, sodium, than the typical American diet.
Cutting Back On Sodium
If you simply want to eat less sodium without following a plan such as DASH, a good, basic start is simply to never add salt to recipes or at the table. America On the Move says it's common for Americans to eat up to 5,000 mg of sodium per day -- yet the body only needs 500 of those milligrams daily. Pick a number -- the Institute of Medicine recommends 1,500 milligrams per day -- and keep track of the sodium in the foods you eat with the charts in "Your Guide to Lowering Your Blood Pressure with DASH." Read the Nutrition Facts labels that are now required on nearly every food item in the grocery store. Avoid processed foods, which are typically frozen, boxed and canned and are high in sodium. Other high-sodium foods include some boxed cereals, soy sauce, baking soda, condiments and baked goods.
References
- CDC FastStats: Hypertension
- MedlinePlus: High Blood Pressure
- American Academy of Family Physicians FamilyDoctor: High Blood Pressure--Things You Can Do to Help Lower Yours
- PubMed: "Current Hypertension Reports"; Role of diet in hypertension management; K.M. O'Shaughnessy"; August 2006
- National Heart, Lung and Blood Institute: Your Guide to Lowering Your Blood Pressure with DASH
- America on the Move: Eat Smart--Sodium
