High Blood Pressure Awareness

Heart disease is the number one killer in the United States.  The month of May is highlighted to focus awareness on one of the major contributors to this disease - high blood pressure.  Fifty million Americans have high blood pressure.  Lowering it dramatically reduces strokes, heart disease, and progression of kidney disease, especially in older individuals.   Unfortunately, only one person in four is controlling this disease.

The National Heart, Lung and Blood Institute (NHLBI) recommends lifestyle changes, which can be taken to reduce the risk of developing high blood pressure.  Prevention takes an active effort by individuals.  The following steps are strongly recommended to reduce the severity of current high blood pressure or to prevent the onset of high blood pressure.

• Limit sodium to the equivalent of one tablespoon a day (2,400 mg). This requires reading the labels on processed and canned foods. Use spices and herbs to season food made at home.  Be aware that fast foods often contribute to increased sodium in the diet of many people.
   

• Increase potassium in your diet.  Nine servings of fruits and vegetables daily are encouraged by the DASH diet (Dietary Approaches to Stop Hypertension).  The following foods are high in potassium: bananas, tomatoes, potatoes, oranges, and peaches.
   

• Lose weight, if necessary.  Fifty percent of Americans are overweight according to the new obesity guidelines.
   

• Limit alcohol consumption.  The recommendation, if you drink alcohol, is no more than one drink per day for women and two drinks per day for men. 
   

• Exercise and get your heart pumping.  Aerobic exercise, such as brisk walking, running, biking, and swimming, will strengthen the heart and promote cardiovascular fitness.
   

• Quit smoking.  If you have tried and failed, try again until you succeed.  Smoking speeds up hardening of the arteries.
   

• Decrease saturated fat and cholesterol.  Drink low fat milk, take the skin off poultry and limit red meats.  Hot dogs and luncheon meats are often high in fat and sodium.  Use liquid oils when possible. 

If these changes do not lower blood pressure, drug therapy will be necessary.  Twenty-four million Americans take medication to treat their high blood pressure. Blood pressure should be controlled to less than 140/90.  If it is not, ask your doctor why.  You may need a drug change or the addition of a second medication.

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