African-American men have the highest hypertension rates of any group of Americans, based on gender and race. Twenty-seven percent of African-American men have hypertension but only 30 percent have it under control, according to the Centers for Disease Control and Prevention. African-American men are also more likely to suffer a stroke compared to other groups. Factors such as socioeconomic status, support, rural residency and health care access greatly affect how African-American men control blood pressure.
Behind the Numbers
Sixty-seven percent of African-American men are obese, mainly due to lack of exercise and cultural eating patterns such as eating too many salty foods, according to the CDC. Being overweight is directly linked to hypertension. The CDC says that stereotypes among African-American men about dieting or watching weight and submitting to regular treatments for hypertension may be perceived as "female" in nature. In addition, the fear of sexual dysfunction from taking medication is threatening to masculinity. This contributes to high rates of uncontrolled blood pressure. Psychosocial factors such as stress and perceived discrimination may also indirectly contribute to hypertension. But no single or combination of factors explains the higher rates of hypertension among African-American men.
Recommendations
Education is very important for you to understand how hypertension can affect your health. African-American men are more likely to die from hypertension than from cancer or AIDS, according to the CDC. Understanding that high blood pressure may be controlled through diet and exercise can help you manage it. The most successful programs that target African-American men health have included nontraditional partners such as faith-based organizations, barbershops, and fraternities and sororities. These programs use trusted members from the community to support and encourage men to diet, exercise and get health care.
DASH Diet
Cutting back on foods high in saturated fat and cholesterol, and eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products can lower your blood pressure by up to 14 mmHg. The Dietary Approaches to Stop Hypertension, or DASH, eating plan is highly recommended for African-Americans because of the emphasis placed on high fruit and vegetable consumption and reduction of sodium and processed foods. Based on a 2,000-calorie diet, eat six to eight servings of grains, such as one slice of bread or 1/2 cup of rice, four to five servings each of fruits and vegetables, such as one medium apple or 1/2 cup of cooked vegetables, two to three servings of milk or milk products, such as 1 cup of low-fat milk or 1 1/2 oz. of cheese, and 6 oz. or less of lean meats, fish and poultry. Eat nuts, legumes and foods without added sugar for a nutritious diet.
Tips to Control Blood Pressure
In addition to taking medication, there are a few things you can do daily to reduce your blood pressure numbers. Losing weight can help your medications work more effectively. A modest weight loss of 10 lbs. can lower your blood pressure. Reducing belly fat if your waist measurement is greater than 40 inches can reduce the effects of uncontrolled hypertension. Exercising 30 to 60 minutes most days of the week can lower your blood pressure by 4 to 9 mmHg. African-Americans should limit daily sodium intake to 1,500 mg. A small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mmHg. Find healthy ways to manage stress by taking deep breaths, exercising more or eliminating "stressors" from your life. Speak to your physician about diet and exercise goals before you make any changes.
References
- Centers for Disease Control and Prevention; A Closer Look at African American Men and High Blood Pressure Control: A Review of Psychosocial Factors and Systems-Level Interventions; 2010
- "NIH Research Matters"; Barbers Help Black Men Beat High Blood Pressure; H. Wein; March 2011
- DASH Eating Plan; U.S. Department of Health and Human Services; April 2006
- MayoClinic.com; 10 Ways to Control High Blood Pressure Without Medication; March 22, 2011
