Hypertension, or high blood pressure, is also known as the "silent killer" because there are no symptoms of hypertension. According to the American Heart Association, 20 percent of people with hypertension are unaware that they have the condition. High blood pressure occurs when blood pumped by the heart meets resistance in narrowed, hardened or clogged arteries. High blood pressure increases the risk of heart attack, stroke and organ damage. Lifestyle and dietary changes help lower and maintain healthy blood pressure levels.
DASH and DASH-Sodium Diet
The DASH diet stands for "Dietary Approaches to Stop Hypertension" and is recommended by the National Institutes of Health (NIH) and the American Heart Association as a way to reduce and treat hypertension. The diet emphasizes fruits, vegetables, whole grains, low fat dairy, lean poultry, fish and nuts. Red meat and foods high in cholesterol or saturated fat are discouraged on the DASH diet. NIH studies support the DASH-Sodium diet as the most comprehensive dietary approach to lowering hypertension. The DASH-Sodium diet cuts sodium intake from 2,400 mg to 1,500 mg a day. Participants experienced greater drops in blood pressure than those who did the regular DASH diet, which limits sodium intake to 2,400 mg a day.
Exercise
According to Mayo Clinic, when an overweight person with hypertension lose 5 lbs., he will see a drop in his blood pressure. Regular exercise promotes weight loss and maintenance of a healthy body mass. Mayo Clinic encourages people with hypertension to be physically active 30 minutes a day, every day of the week. In addition to lowering blood pressure, regular exercise lowers the risk of developing heart disease, a chronic condition affiliated with hypertension. The National Heart, Lung and Blood Institute recommends breaking 30 minutes into small bouts of exercise throughout the day. Suggestions include taking the stairs instead of the elevator, parking at the far end of a lot and walking during work breaks.
Alcohol and Tobacco
Alcohol raises blood pressure, regardless of if a person has hypertension. Mayo Clinic states that women and anyone over the age of 65 should limit alcoholic beverages to one a day, and men should not exceed two drinks a day. Tobacco hardens arteries and damages blood vessels. Quit smoking to avoid additional damage and to preserve the body's blood pathways.
Stress Management
Studies do not demonstrate a direct link between high blood pressure and stress, according to Mayo Clinic. However, the behaviors that commonly accompany stress may contribute to high blood pressure. During a stressful situation people are less likely to engage in healthy eating habits, physical activity and smart behavioral choices. Stress management lowers stress levels, helping a person return to her healthy lifestyle behaviors and choices. Meditation, yoga, guided imagery and deep breathing are all examples of stress reduction techniques.
References
- American Heart Association: Discover Why High Blood Pressure Matters
- American Heart Association: Prevent and Treat High Blood Pressure
- National Heart, Lung and Blood Institute: Lowering Your Blood Pressure with DASH
- Mayo Clinic: Stress and High Blood Pressure: What's the Connection?
- Mayo Clinic: High Blood Pressure: Lifestyle and Home Remedies
