HIGH BLOOD PRESSURE (HYPERTENSION)

What is high blood pressure?

Blood pressure is the force of blood against your artery walls as it circulates through your body. Blood pressure normally rises and falls throughout the day, but it can cause health problems if it stays high for a long time. High blood pressure can lead to heart disease and strokethe first and third leading causes of death in the United States.

What are the signs and symptoms?

High blood pressure usually has no warning signs or symptoms, so many people dont realize they have it. Thats why its important to visit your doctor regularly. Be sure to talk with your doctor about having your blood pressure checked.

How is high blood pressure diagnosed?

Your doctor measures your blood pressure by wrapping an inflatable cuff with a pressure gauge around your arm to squeeze the blood vessels. Then he or she listens to your pulse with a stethoscope while releasing air from the cuff. The gauge measures the pressure in the blood vessels when the heart beats (systolic) and when it rests (diastolic).

How is it treated?
If you have high blood pressure, your doctor may prescribe medication to treat it. Lifestyle changes, such as the ones listed above, can be just as important as taking medicines. Talk with your doctor about the best ways to reduce your risk for high blood pressure.

Who is at risk?

What blood pressures are healthy?

Your doctor will examine or systolic and diastolic pressures which is measured in millimeters of mercury (mmHg). Normal = Systolic: less than 120 mmHg, Diastolic: less than 80 mmHg At risk (prehypertension) = Systolic: 120-139 mmHg, Diastolic: 80-89 mmHg High = Systolic: 140 mmHg or higher, Diastolic: 90 mmHg or higher

WHAT CAN YOU DO?

Now that some high blood pressure facts have been introduced there are some lifestyle changes that can help treat it. If you are newly diagnosed with high blood pressure and havent tried any or all of these recommendations its highly encouraged that you do. It is an easy and cheaper way to help combat high blood pressure compared to having to buy pills.

First, determine if you are sedentary, moderately active, or active: Sedentary you do only light physical activity that is part of your typical day-to-day routine. Moderately active you do physical activity that is equal to walking about 1.5-3 miles a day at a brisk pace. Also, 3 days of moderate exercise like light lifting or yoga, or anything that is not part of your daily routine. Active you do physical activity that is equal to walking about 3 miles a day at a brisk pace. Also, more than 3 days (up to 7) of exercise like mentioned above that is not part of your daily routine. Figuring out what your calorie needs are and your activity level is a great step! Although these are recommendations, just know that you can adjust your diet and activity level to your needs as necessary. Use this guide as a rough estimate and alter it to fit you.

A FEW WORDS ABOUT SALT

oA key to healthy eating is choosing foods lower in salt and sodium. Most Americans consume more salt than they need. The current recommendation is to consume less than 2.4 grams (2,400 milligrams[mg] ) of sodium a day. oYou can reduce your sodium intake by buying fresh, plain frozen, or canned "with no salt added" vegetables; use fresh poultry, fish, and lean meat, rather than canned or processed types.use herbs, spices, and salt-free seasoning blends in cooking and at the table; cook rice, pasta, and hot cereals without salt. oCut back on instant or flavored rice, pasta, and cereal mixes, which usually have added salt; choose "convenience" foods that are lower in sodium. oCut back on frozen dinners, pizza, packaged mixes, canned soups or broths, and salad dressings these often have a lot of sodium; rinse canned foods, such as tuna, to remove some sodium oWhen available, buy low- or reduced-sodium, or no-salt-added versions of foods; choose ready-to-eat breakfast cereals that are lower in sodium.

A HEALTHY EATING PLAN:

Research has shown that following a healthy eating plan can both reduce the risk of developing high blood pressure and lower an already elevated blood pressure. For an overall eating plan, consider the DASH eating plan. "DASH" stands for "Dietary Approaches to Stop Hypertension," a clinical study that tested the effects of nutrients in food on blood pressure. Study results indicated that elevated blood pressures were reduced by an eating plan that emphasizes fruits, vegetables, and low-fat dairy foods and is low in saturated fat, total fat, and cholesterol. The DASH eating plan includes whole grains, poultry, fish, and nuts and has reduced amounts of fats, red meats, sweets, and sugared beverages. The diet calls for a certain number of daily servings from various food groups. The certain number of servings you need depends on your daily calorie needs. To calculate them use the following table of calories needed per day:
GENDER/ AGE Female 19-30 Female 31-50 Female 51+ Male 19-30 Male 31-50 Male 51+
SEDINTARY MODERATELY ACTIVE

ACTIVE

2,000 1,800 1,600 2,400 2,200 2,000

2,000-2,200 2,000 1,800 2,600-2,800 2,400-2,600 2,200-2,400

2,400 2,200 2,000-2,200 3,000 2,800-3,000 2,400-2,800

Here are the food groups and the rough estimates for how many servings you should have of each a day:

Grains Vegetables Fruits Dairy Lean meats, poultry, and fish Nuts and seeds
Fats and oils

at least 6 servings, try to make at least 3 of your servings whole grain.

at least 3-4 servings. Variety is key, the more variety you get the more variety of vitamins and nutrients you are likely to consume!

at least 4 servings. Once again, variety is key! TIP: To make the transition easier it may be helpful to keep a food diary for yourself for a while. Write down everything you eat in a day. Start with the first thing you eat and drink in the morning and document the time. Try to be as descriptive as possible, but dont make it a hassle. Then you will have an idea of how many servings you are already getting of these groups and how you can alter your diet to these recommendations

at least 2 servings. Low fat and fat free versions are best. 3-6 servings is recommended. Lean meats and meat alternatives (eggs, tofu, beans) are best. 3 servings a week. Nuts and seeds are rich sources of energy so should be consumed with care.
a maximum of 1 tsp a day is recommended. For example: 1 tsp of oil, or 1 tbsp of mayo (because it only has about 1 tsp of oil in it). Just try to limit this category and use low fat salad dressings and sauces when possible. try for less than 5 a week. This may take some time to get used to because this category includes plain sugar (when added to anything, ie: coffee), jelly or jam, and pop.

Sweets and added sugars

How to prepare low-salt meals: Add less salt at the table and in cooking, reduce the amount a little each day until none is used, and try spices and herbs instead. Cook with low-salt ingredients, remove salt from recipes whenever possible, and rice, pasta, and hot cereals can be cooked with little or no salt. Use fewer sauces, mixes, and "instant" products this includes flavored rice, pasta, and cereal, which usually have salt added. Rinse salt from canned foods, and limit smoked, cured, or processed beef, pork, or poultry