| National Institutes of Health |
National Heart, Lung, and Blood Institute
Heart Disease: Hypertension
How To Prevent High Blood Pressure
Table of Contents
It's
Important to Know About High Blood PressureWhat
Is Blood Pressure, and What Happens When It Is High?Who's
Likely to Develop High Blood Pressure?How
Is Blood Pressure Checked?What
Do the Numbers Mean?What
Causes High Blood Pressure?How
Can You Prevent High Blood Pressure?What
Else Might Prevent High Blood Pressure?Dietary
Supplements: Potassium, Calcium, Magnesium, Fish OilsOther
FactorsRecapWant
to Know More?
It's Important To Know About High Blood Pressure
High Blood Pressure, also called hypertension, is a risk factor for heart and kidney
diseases and stroke. This means that having high blood pressure increases your
chance (or risk) of getting heart or kidney disease, or of having a stroke. This
is serious business: heart disease is the number one killer in the United
States, and stroke is the third most common cause of death. 
About one in every four American adults has high blood pressure. High blood
pressure is especially dangerous because it often gives no warning signs or
symptoms. Fortunately, though, you can find out if you have high blood pressure
by having your blood pressure checked regularly. If it is high, you can take
steps to lower it. Just as important, if your blood pressure is normal,
you can learn how to keep it from becoming high. This fact sheet will tell you
how.
The National Heart, Lung, and Blood Institute--part of the National
Institutes of Health--sponsors a nationwide education program to help people
avoid the ill effects of high blood pressure, and to help prevent high blood
pressure altogether (see box below).
THE NATIONAL HIGH BLOOD PRESSURE
EDUCATION PROGRAM
The National High Blood Pressure Education Program (NHBPEP),
coordinated by the National Heart, Lung, and Blood Institute (NHLBI),
works to reduce death and disability related to high blood pressure. The
program also promotes prevention of this important public health problem.
This nationwide network is composed of many organizations and gives
information to health professionals, patients, family members, and the
public about the dangers of this serious problem.
The progress made to date has been impressive! The NHBPEP has helped to
improve blood pressure control, contributing to a 50 percent decrease in
deaths from coronary heart disease and a 57 percent decrease in deaths
from stroke over the last 20 years. Many Americans are alive today because
they are controlling their high blood
pressure.
|
[Return to Table of Contents]
What Is Blood Pressure-And What Happens When It is High?
Since blood is carried from the heart to all of your body's tissue and organs
in vessels called arteries, blood pressure is the force of the blood pushing
against the walls of those arteries. In fact, each time the heart beats (about
60-70 times a minute at rest), it pumps out blood into the arteries. Your blood
pressure is at its greatest when the heart contracts and is pumping the blood.
This is called systolic pressure. When the heart is at rest, in
between beats, your blood pressure falls. This is the diastolic
pressure.
Blood pressure is always given as these two numbers, systolic and diastolic
pressures. Both are important. Usually they are written one above or before the
other, such as 120/80 mm Hg, with the top number the systolic, and the bottom
the diastolic.
Different actions make your blood pressure go up or down. For example, if you
run for a bus, your blood pressure goes up. When you sleep at night, your blood
pressure goes down. These changes in blood pressure are normal.
Some people have blood pressure that stays up all or most of the time. Their
blood pushes against the walls of their arteries with higher-than-normal force.
If untreated this can lead to serious medical problems like these:
Arteriosclerosis ("hardening of the arteries"). High
blood pressure harms the arteries by making them thick and stiff. This speeds
the build up of cholesterol and fats in the blood vessels like rust in a pipe,
which prevents the blood from flowing through the body, and in time can lead to
a heart attack or stroke.
Heart Attack. Blood carries oxygen to the body. When
the arteries that bring blood to the heart muscle become blocked, the heart
cannot get enough oxygen. Reduced blood flow can cause chest pain (angina).
Eventually, the flow may be stopped completely, causing a heart attack.
Enlarged heart. High blood pressure causes the heart
to work harder. Over time, this causes the heart to thicken and stretch.
Eventually the heart fails to function normally causing fluids to back up into
the lungs. Controlling high blood pressure can prevent this from happening.
Kidney Damage. The kidney acts as a filter to rid the
body of wastes. Over a number of years, high blood pressure can narrow and
thicken the blood vessels of the kidney. The kidney filters less fluid, and
waste builds up in the blood. The kidneys may fail altogether. When this
happens, medical treatment (dialysis) or a kidney transplant may be needed.
Stroke. High blood pressure can harm the arteries,
causing them to narrow faster. So, less blood can get to the brain. If a blood
clot blocks one of the narrowed arteries, a stroke (thrombotic stroke) may
occur. A stroke can also occur when very high pressure causes a break in a
weakened blood vessel in the brain (hemorrhagic stroke).
[Return to Table of Contents]
Who's Likely To Develop High Blood Pressure?
Anyone can develop high blood pressure, but some people are more likely to
develop it than others. For example, high blood pressure is more common--it
develops earlier and is more severe--in African-Americans than in whites.
In the early and middle adult years, men have high blood pressure more often
than women. But as men and women age, the reverse is true. More women after
menopause have high blood pressure than men of the same age. And the number of
both men and women with high blood pressure increases rapidly
in older age groups. More than half of all Americans over age 65 have high blood
pressure. And older African-American women who live in the Southeast are more
likely to have high blood pressure than those in other regions of the United
States.
In fact, the southeastern states have some of the highest rates of death from
stroke. High blood pressure is the key risk factor for stroke. Other risk
factors include cigarette smoking and overweight. These 11 states--Alabama,
Arkansas, Georgia, Indiana, Kentucky, Louisiana, Mississippi, North Carolina,
South Carolina, Tennessee, and Virginia--have such high rates of stroke among
persons of all races and in both sexes that they are called the "Stroke Belt
States."
Finally, heredity can make some families more likely than others to get high
blood pressure. If your parents or grandparents had high blood pressure, your
risk may be increased. While it is mainly a disease of adults, high blood
pressure can occur in children as well. Even if everyone is healthy, be sure you
and your family get your blood pressure checked. Remember, high blood pressure
has no signs or symptoms.
[Return to Table of Contents]
How Is Blood Pressure Checked?
Having your blood pressure checked is quick, easy, and painless. Your blood
pressure is measured with an instrument called a sphygmomanometer
(sfig-mo-ma-nom-e-ter).
It works like this: A blood pressure cuff is wrapped around your upper arm
and inflated to stop the blood flow in your artery for a few seconds. A valve is
opened and air is then released from the cuff and the sounds of your blood
rushing through an artery are heard through a stethoscope. The first sound heard
and registered on the gauge or mercury column is called the
systolic blood pressure. It represents the maximum pressure in
the artery produced as the heart contracts and the blood begins to flow. The
last sound heard as more air is released from the cuff is the
diastolic blood pressure. It represents the lowest pressure
that remains within the artery when the heart is at rest.
[Return to Table of Contents]
What Do the Numbers Mean?
Blood pressure is always expressed in two numbers that represent the systolic
and diastolic pressures. These numbers are measurements of millimeters (mm) of
mercury (Hg). The measurement is written one above or before the other, with the
systolic number on the top and the diastolic number on the bottom. For example,
a blood pressure measurement of 120/80 mm Hg is expressed verbally as "120 over
80." See the table below which shows categories for blood pressure levels in
adults.
If your blood pressure is less than 140/90 mm Hg, it is considered normal.
However, a blood pressure below 120/80 mm Hg is even better for your heart and
blood vessels. People use to think that low blood pressure (for example, 105/65
mm Hg in an adult) was unhealthy. Except for rare cases, this is not true. High
blood pressure or "hypertension" is classified by stages and is more serious as
the numbers get higher.
CATEGORIES FOR BLOOD
PRESSURE LEVELS IN ADULTS*
|
(Age 18 Years and Older)
|
| |
Blood Pressure Level (mm Hg) |
| Category |
Systolic |
Diastolic |
| Normal |
<130 |
<85 |
| High Normal |
130-139 |
85-89 |
| High Blood Pressure |
| Stage 1 |
140-159 |
90-99 |
| Stage 2 |
160-179 |
100-109 |
| Stage 3 |
>180 |
>110 |
*For those not taking medicine for high blood pressure and
not having a short term serious illness. These categories are from the
National High Blood Pressure Education Program.
(< means less
than > means greater than or equal
to)
|
[Return to Table of Contents]
What Causes High Blood Pressure?
For most people, there is no single known cause of high blood pressure. This
type of high blood pressure is called "primary" or "essential" hypertension.
This type of blood pressure can't be cured, although in most cases it can be
controlled. That's why it's so important for everyone to take steps to reduce
their chances of developing high blood pressure.
In a few people, high blood pressure can be traced to a known cause like
tumors of the adrenal gland, chronic kidney disease, hormone abnormalities, use
of birth control pills, or pregnancy. This is called "secondary hypertension."
Secondary hypertension is usually cured if its cause passes or is corrected.
[Return to Table of Contents]
How Can You Prevent High Blood Pressure?
Everyone--regardless of race, age, sex, or heredity--can help lower their
chance of developing high blood pressure. Here's how:
1) Maintain
a healthy weight, lose weight if you are overweight,
2) Be more physically
active,
3) Choose foods lower in salt and sodium, and
4) If you drink
alcoholic beverages, do so in moderation.
These rules are also recommended for treating high blood pressure, although
medicine is often added as part of the treatment. It is far better to keep your
blood pressure from getting high in the first place.
Another important measure for your health is to not smoke: while cigarette
smoking is not directly related to high blood pressure, it increases your risk
of heart attack and stroke.
Let's look more closely at the four rules to prevent high blood pressure and
for keeping a healthy heart:
1) Maintain a healthy weight, lose weight if you are
overweight.
As your body
weight increases, your blood pressure rises. In fact, being overweight can make
you two to six times more likely to develop high blood pressure than if you are
at your desirable weight. Keeping your weight in the desirable range is not only
important to prevent high blood pressure but also for your overall health and
well being.
It's not just how much you weigh that's important: it also
matters where your body stores extra fat. Your shape is
inherited from your parents just like the color of your eyes or hair. Some
people tend to gain weight around their belly; others, around the hips and
thighs. "Apple-shaped" people who have a pot belly (that is, extra fat at the
waist) appear to have higher health risks than "pear-shaped" people with heavy
hips and thighs.
No matter where the extra weight is, you can reduce your risk of high blood
pressure by losing weight. Even small amounts of weight loss can make a big
difference in helping to prevent high blood pressure. Losing weight, if you are
overweight and already have high blood pressure, can also help lower your
pressure.
To lose weight, you need to eat fewer calories than you burn. But
don't go on a crash diet to see how quickly you can lose those
pounds. The healthiest and longest-lasting weight loss happens when you do it
slowly, losing 1/2 to 1 pound a week. By cutting back by 500 calories a day by
eating less and being more physically active, you can lose about 1 pound (which
equals 3,500 calories) in a week.
Losing weight and keeping it off involves a new way of eating and increasing
physical activity for life. Here's how to eat and get on your way to a lower
weight:
Choose foods low in calories and fat. Naturally,
choosing low-calorie foods cuts calories. But did you know that choosing foods
low in fat also cuts calories? Fat is a concentrated source of calories, so
eating fewer fatty foods will reduce calorie intake. Some examples of fatty
foods to cut down on are: butter, margarine, regular salad dressings, fatty
meats, skin of poultry, whole milk dairy foods like cheese, fried foods, and
many cookies, cakes, pastries and snacks. See the table below for low fat foods
that you can enjoy instead.
TRY THESE LOW FAT FOODS
 Baked, broiled
or poached: chicken and turkey (without the skin); fish; lean cuts of meat
 (like round or sirloin).
Skim, 1%, or
evaporated skim milk and lower-fat, low-sodium cheeses.
Fresh, frozen, or canned fruit.
Fresh,
frozen, or canned (no salt added) vegetables (without cream or cheese
sauces).
Plain rice and
pasta, English muffins, bagels, sandwich breads and rolls, and soft
tortillas.
Cold
(ready-to-eat) cereals, lower in sodium and cooked hot cereals (not
instant since
they are higher in
sodium).
Note: When choosing cheeses, breads, and cereals, use the
food label to choose those lower in fat and
sodium.
|
Choose foods high in starch and fiber. Foods high in
starch and fiber, like those shown in the table, are excellent substitutes for
foods high in fat. They are lower in calories than foods high in fat. These
foods are also good sources of vitamins and minerals.
FOODS HIGH IN STARCH AND/OR FIBER
Fruits, vegetables, whole-grain cereals,
pasta and rice, whole-grain breads, dry peas and beans.
Note: Use
the food label to choose breads and cereals lower in sodium.
|
Limit serving sizes. To lose weight, it's not just the
type of foods you eat that's important, but also the
amount . To take in fewer calories, you need to limit your
portion sizes. Try especially to take smaller helpings of high calorie foods
like high fat meats and cheeses. And try not to go back for seconds.
Here's a good tip to help you control or change your eating habits: keep
track of what you eat, when you eat, and why, by writing it down. Note whether
you snack on high fat foods in front of the television, or if you skip breakfast
and then eat a large lunch. Once you see your habits, you can set goals for
yourself: cut back on TV snacks and, when you do snack, have fresh fruit,
unsalted air-popped popcorn, or unsalted pretzels. If there's no time for
breakfast at home, take a low fat muffin, bagel (skip the cream cheese), or
cereal with you to eat at work. Changing your behavior will help you change your
weight for the better.
Increase physical activity. There's more to weight
loss than just eating less. Another important ingredient is increasing physical
activity, which burns calories. Cutting down on fat and calories combined with
regular physical activity can help you lose more weight and keep it off longer
than either way by itself. Check the table below to see how many calories you
can burn during different activities.
CALORIES BURNED DURING
PHYSICAL ACTIVITIES
|
| |
| Activity |
Calories Burned Up Per Hour
*
|
| |
Man **
|
Woman ** |
| Light Activity: |
300 |
240 |
| Cleaning house |
|
|
| Playing baseball |
|
|
| Playing golf |
|
|
| Moderate activity: |
460 |
370 |
| Walking briskly (3.5 mph) |
|
|
| Gardening |
|
|
| Cycling (5.5 mph) |
|
|
| Dancing |
|
|
| Playing basketball |
|
|
| Strenuous activity: |
730 |
580 |
| Jogging (9 min./mile) |
|
|
| Playing football |
|
|
| Swimming |
|
|
| Very strenuous activity: |
920 |
740 |
| Running (7 min./mile) |
|
|
| Racquetball |
|
|
| Skiing |
|
|
| |
*May vary depending on a variety of
factors including environmental conditions.
**
Healthy man, 175 pounds; healthy woman 140 pounds.
Source:
Dietary Guidelines for Americans, U.S. Department of Agriculture, U.S.
Department of Health and Human Services, Third edition, 1990 (adapted from
McArdle, et al., "Exercise Physiology, "
1986).
|
2) Be More Physically Active.
Besides losing weight, there are other reasons to be more active: being
physically active can reduce your risk for heart disease, help lower your total
cholesterol level and raise HDL-cholesterol (the "good" cholesterol that does
not build up in the arteries), and help lower high blood pressure. And people
who are physically active have a lower risk of getting high blood pressure--20
to 50 percent lower--than people who are not active. You don't have to be a
marathon runner to benefit from physical activity. Even light activities, if
done daily, can help lower your risk of heart disease. So you can fit physical
activity into your daily routine in small but important ways. See table below.
BE MORE ACTIVE EVERYDAY
Use the stairs
instead of the elevator.
Get off the bus
one or two stops early and walk the rest of the way.
Park farther away from the store or office.
Ride a bike.
Work in the
yard or garden.
Go
dancing.
|
More vigorous exercise has added benefits. It helps improve the fitness of
the heart and lungs. And that in turn protects you more against heart disease.
Activities like swimming, brisk walking, running, and jumping rope are called
"aerobic." This means that the body uses oxygen to make the energy it needs for
the activity. Aerobic activities can condition your heart and lungs if done at
the right intensity for at least 30 minutes, three to four times a week. But if
you don't have 30 minutes for a break, try to find two 15-minute periods or even
three 10-minute periods. Try to do some type of aerobic activity in the course
of a week.
Most people don't need to see a doctor before they start exercising, since a
gradual, sensible exercise program has few health risks. But if you have a
health problem like high blood pressure; if you have pains or pressure in the
chest or shoulder area; if you tend to feel dizzy or faint; if you get very
breathless after a mild workout; or are middle-age or older and have not been
active, and you are planning a vigorous exercise program, you should check with
your doctor first. Otherwise, get out, get active, and get fit--and help prevent
high blood pressure. The sample
walking program at the end of this fact sheet can help you get
started.
3) Choose Foods Lower in Salt and Sodium.
Americans eat
more salt (sodium chloride) and other forms of sodium than they need. And guess
what? They also have higher rates of high blood pressure than people in other
countries who eat less salt.
Often, if people with high blood pressure cut back on salt and sodium, their
blood pressure falls. Cutting back on salt and sodium also prevents blood
pressure from rising. Some people like African-Americans and the elderly are
more affected by sodium than others. Since there's really no practical way to
predict exactly who will be affected by sodium, it makes sense to limit intake
of salt and sodium to help prevent high blood pressure.
All Americans, especially people with high blood pressure, should eat no more
than about 6 grams of salt a day, which equals about 2,400 milligrams of sodium.
That's about 1 teaspoon of table salt. But remember to keep track of
ALL salt eaten--including that in processed foods and added
during cooking or at the table. Americans eat 4,000 to 6,000 milligrams of
sodium a day, so most people need to cut back on salt and sodium. See the table
below for the range of sodium in some types of foods.
If you do not want
to read it now, you
can skip to the end of the table.
SODIUM IN FOODS
(In Milligrams)
- MEAT,
POULTRY, FISH, AND SHELLFISH
- EGGS
- DAIRY
PRODUCTS
- VEGETABLES
- BREADS,
CEREALS, RICE, PASTA, DRY PEAS AND BEANS
- FRUITS
- FATS
AND OILS
- CONDIMENTS
- MEAT, POULTRY, FISH, AND
SHELLFISH
- Fresh meat (including lean cuts of beef, pork, lamb and veal)
poultry, finfish, cooked, 3 oz. (less than 90)
- Shellfish, 3 oz. (100-325)
- Tuna, canned, 3 oz (300)
- *
Sausage, 2 oz. (515)
- *
Bologna, 2 oz. (535)
- *
Frankfurter, 1-1/2 oz. (560)
- Boiled ham, 2 oz. (750)
- Lean ham, 3 oz. (1,025)
- Return
to list
- EGGS
- Egg white, 1 (55)
- *
Whole egg, 1 (65)
- Egg substitute, 1/4 cup = 1 egg (80-120)
- Return
to list
- DAIRY PRODUCTS
- Milk
- *
Whole milk, 1 cup (120)
- Skim or 1% milk, 1 cup (125)
- Buttermilk (salt added), 1 cup (260)
- Cheese
- *
Natural Cheese:
- *
Swiss Cheese, 1 oz. (75)
- *
Cheddar cheese, 1 oz. (175)
- *
Blue Cheese, 1 oz. (395)
- Low fat cheese, 1 oz. (150)
- *
Process cheese and cheese spreads, 1 oz. (340-450)
- Lower sodium and fat versions (read the label)
- *
Cottage cheese (regular), 1/2 cup (455)
- Cottage cheese (low fat), 1/2 cup (460)
- Yogurt
- *
Yogurt, whole milk, plain, 8 oz. (105)
- Yogurt, fruited or flavored, low fat or nonfat, 8 oz. (120-150)
- Yogurt, nonfat or low fat, plain, 8 oz. (160-175)
- Return
to list
- VEGETABLES
- Fresh or frozen vegetables, or no salt added canned (cooked without
salt), 1/2 cup (less than 70)
- Vegetables, canned, no sauce, 1/2 cup (55-470)
- *
Vegetables, canned or frozen with sauce, 1/2 cup (read the label)
- Tomato juice, canned, 3/4 cup (660)
- Return
to list
- BREADS, CEREALS, RICE, PASTA, DRY PEAS
AND BEANS
- Breads and Crackers
- Bread, 1 slice (110-175)
- English muffin, 1/2 (130)
- Bagel, 1/2 (190)
- Cracker, saltine type, 5 squares (195)
- *
Baking powder biscuit, 1 (305)
- Cereals (Ready-to-eat)
- Shredded wheat, 3/4 cup (less than 5)
- Puffed wheat and rice cereals, 1-1/2 to 1-2/3 cup (less than 5)
- Granola-type cereals, 1/2 cup (5-25)
- Ring and nugget cereals, 1 cup (170-310)
- Flaked cereals, 2/3 to 1 cup (170-360)
- Cereals (Cooked)
- Cooked cereal (unsalted) 1/2 cup (less than 5)
- Instant cooked cereal, 1 packet=3/4 cup (180)
- Pasta and rice
- Cooked rice and pasta (unsalted) 1/2 cup (less than 10)
- *
Flavored rice mix, cooked, 1/2 cup (250-390)
- Peas and beans
- Peanut butter (unsalted) 2 tbsp. (less than 5)
- Peanut butter, 2 tbsp. (150)
- Dry beans, home cooked (unsalted), or no salt added canned, 1/2 cup
(less than 5)
- Dry beans, plain, canned, 1/2 cup (350-590)
- *
Dry beans, canned with added fat or meat, 1/2 cup (425-630)
- Return
to list
- FRUITS
- Fruits (fresh, frozen, canned), 1/2 cup (less than 10)
- Return
to list
- FATS AND OILS
- Oil, 1 tbsp. (0)
- *
Butter (unsalted), 1 tsp. (1)
- *
Butter (salted),1 tsp (25)
- Margarine (unsalted), 1 tsp. (less than 5)
- Margarine (salted), 1 tsp. (50)
- Imitation mayonnaise, 1 tbsp. (75)
- *
Mayonnaise, 1 tbsp. (80)
- Prepared salad dressings, low calorie, 2 tbsp. (50-310)
- *
Prepared salad dressings, 2 tbsp. (210-440)
- Return
to list
- SNACKS
- Popcorn, chips, and nuts
- Unsalted nuts, 1/4 cup (less than 5)
- Salted nuts, 1/4 cup (185)
- *
Unsalted potato chips and corn chips, 1 cup (less than 5)
- *
Salted potato chips and corn chips, 1 cup (170-285)
- Unsalted popcorn, 2 1/2 cups (less than 10)
- Salted popcorn, 2 1/2 cups (330)
- Candy
- Jelly beans, 10 large (5)
- *
Milk chocolate bar, 1 oz. Bar (25)
- Frozen desserts
- *
Ice cream, 1/2 cup (35-50)
- Frozen yogurt, low fat or nonfat, 1/2 cup (40-55)
- Ice milk, 1/2 cup (55-60)
- Return
to list
- CONDIMENTS
- Mustard, chili sauce, hot sauce, 1 tsp. (35-65)
- Catsup, steak sauce, 1 tbsp. (100-230)
- Salsa, tartar sauce, 2 tbsp. (85-205)
- Salt, 1/6 tsp. (390)
- Pickles, 5 slices (280-460)
- Soy sauce, lower sodium, 1 tbsp. (600)
- Soy sauce, 1 tbsp. (1030)
- Return
to list
- CONVENIENCE FOODS
- **
Canned and dehydrated soups, 1 cup (600-1,300)
- **
Lower sodium versions (read the label)
- ***
Canned and frozen main dishes, 8 oz. (500-1,570)
- ***
Lower sodium versions (read the label)
- * Choices are higher in saturated fat, cholesterol, or
both.
- ** Creamy soups are higher in saturated fat and
cholesterol.
- *** Limit main dishes that have ingredients higher
in saturated fat, cholesterol, or both.
Source: Adapted
from Home and Garden Bulletin 253-7, United States Department of
Agriculture, July 1993.
|
You can teach your taste buds to enjoy less salty foods. Here
are a few tips:
Check food labels for the amount of sodium in foods.
Choose those lower in sodium most of the time. Look for products that say
"sodium free," "very low sodium," "low sodium," "light in sodium," "reduced or
less sodium," or "unsalted," especially on cans, boxes, bottles, and bags.
Buy 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 instead of salt.
SPICE IT UP
|
| Meat,
Poultry and Fish |
| Beef |
Lamb |
Pork |
Veal |
Chicken |
Fish |
| Bay leaf, marjoram, nutmeg, onion, pepper, sage, thyme |
Curry powder, garlic, rosemary, mint |
Garlic, onion, sage, pepper, oregano |
Bay leaf, curry powder, ginger, marjoram, oregano |
Ginger, marjoram, oregano, paprika, poultry seasoning,
rosemary, sage, tarragon, thyme |
Curry powder, dill, dry mustard, lemon juice, marjoram,
paprika, pepper |
| Vegetables |
| Carrots |
Corn
|
Green
Beans |
Greens
|
Peas
|
Potatoes
|
| Cinnamon, cloves, marjoram, nutmeg, rosemary, sage |
Cumin, curry powder, onion, paprika, parsley |
Dill, curry powder, lemon juice, marjoram, oregano,
tarragon, thyme |
Onion, pepper |
Ginger, marjoram, onion, parsley, sage |
Dill, garlic, onion, paprika, parsley, sage
|
| Summer
Squash |
Winter
Squash |
Tomatoes
|
|
|
|
| Cloves, curry powder, marjoram, nutmeg, rosemary, sage |
Cinnamon, ginger, nutmeg, onion |
Basil, bay leaf, dill, marjoram, onion, oregano, parsley,
pepper |
|
|
|
Cook rice, pasta, and hot cereals without salt. Cut
back on instant or flavored rice, pasta, and cereal mixes because they usually
have added salt.
Choose "convenience" foods that are lower in sodium.
Cut back on frozen dinners, mixed dishes like pizza, packaged mixes, canned
soups or broths, and salad dressings which often have a lot of sodium.
When available, buy low-or reduced-sodium, or "no-salt-added"
versions of foods like these:
- Canned soup, dried soup mixes, bouillon
- Canned vegetables and vegetable juices
- Cheeses, lower in fat
- Margarine
- Condiments like catsup, soy sauce
- Crackers and baked goods
- Processed lean meats
- Snack foods like chips, pretzels, nuts
Rinse canned foods like tuna to remove some sodium.
4) If You Drink Alcoholic Beverages, Do So In Moderation.
Drinking too
much alcohol can raise your blood pressure. It may also lead to the development
of high blood pressure. So to help prevent high blood pressure, if you drink
alcohol, limit how much you drink to no more than 2 drinks a day. The "Dietary
Guidelines for Americans" recommend that for overall health women should limit
their alcohol to no more than 1 drink a day.
This is what counts as a drink:
- 1-1/2 ounces of 80-proof or 1 ounce of 100-proof whiskey,
- 5 ounces of wine, or
- 12 ounces of beer (regular or light).
You may have heard that some alcohol is good for your heart health. Some news
reports suggest that people who consume a drink or two a day have lower blood
pressure and live longer than those who consume excessive amounts of alcohol.
Others note that wine raises the "good" blood cholesterol that prevents the
build up of fats in the arteries. While these news stories may be correct they
don't tell the whole story: too much alcohol contributes to a host of other
health problems, such as motor vehicle accidents, diseases of the liver and
pancreas, damage to the brain and heart, an increased risk of many cancers, and
fetal alcohol syndrome. Alcohol is also high in calories. So you should limit
how much you drink.
[Return to Table of Contents]
Other things also may help prevent blood pressure. Here's a roundup of what's
being said about them-and whether it's true or false.
Potassium. Eating foods rich in potassium will help
protect some people from developing high blood pressure. You probably can get
enough potassium from your diet, so a supplement isn't necessary. Many fruits,
vegetables, dairy foods, and fish are good sources of potassium (see table below
for examples).
GOOD SOURCES OF
POTASSIUM
Catfish
Lean Pork Lean
Veal
Cod Flounder
Trout
Milk Yogurt
Dry Peas and Beans Green
Beans
Apricots Peaches
Bananas
Prunes and Prune Juice Orange
Juice
Lima Beans Stewed
Tomatoes Spinach
Plantain Sweet
Potatoes Pumpkin
Potatoes Winter
Squash
SOURCE: Adapted from "Good Sources of Nutrients, Potassium"
U.S. Department of Agriculture,
1990
|
Calcium.
Populations with low calcium intakes have high rates of high blood pressure.
However, it has not been proven that taking calcium tablets will prevent high
blood pressure. But it is important to be sure to get at least the recommended
amount of calcium--800 milligrams per day for adults (pregnant and breastfeeding
women need more)--from the foods you eat. Dairy foods like low fat selections of
milk, yogurt, and cheese are good sources of calcium. Low fat and nonfat dairy
products have even more calcium than the high fat types.
Magnesium. A diet low in magnesium may make your blood
pressure rise. But doctors don't recommend taking extra magnesium to help
prevent high blood pressure--the amount you get in a healthy diet is enough.
Magnesium is found in whole grains, green leafy vegetables, nuts, seeds, and dry
peas and beans.
Fish oils. A type of fat called "omega-3 fatty acids"
is found in fatty fish like mackerel and salmon. Large amounts of fish oils may
help reduce high blood pressure, but their role in prevention is unclear. But
taking fish oil pills is not recommended because high doses can cause unpleasant
side effects. The pills are also high in fat and calories. Of course, most fish
if not fried or made with added fat are low in saturated fat and calories and
can be eaten often.
[Return
to Table of Contents]
Other Factors
Fats, Carbohydrates, and Protein. Varying the amount
and type of fats, carbohydrates, and protein in the diet has little, if any,
effect on blood pressure. But for overall heart health, it is crucial to limit
the amount of fat in your diet, especially the saturated fat found in foods like
fatty meats and whole milk dairy foods. Saturated fats raise your blood
cholesterol level, and a high blood cholesterol level is another risk factor for
heart disease. Foods high in fat are also high in calories.
Remember, foods high in complex carbohydrate (starch and fiber) are low in
fat and calories--so eating these foods in moderate amounts instead of high fat
foods can help you to lose weight if you are overweight or to prevent you from
gaining weight.
Caffeine. The caffeine in drinks like coffee, tea, and
sodas may cause blood pressure to go up, but only temporarily. In a short time
your blood pressure will go back down. Unless you are sensitive to caffeine and
your blood pressure does not go down, you do not have to limit caffeine to
prevent developing high blood pressure.
Garlic or Onions. Increased amount of garlic and
onions have not been found to affect blood pressure. Of course, they are tasty
substitutes for salty seasonings and can be used often.
Stress Management. Stress can make blood pressure go
up for a while and over time may contribute to the cause of high blood pressure.
So it's natural to think that stress management techniques like biofeedback,
meditation, and relaxation would help prevent high blood pressure. But this
doesn't seem to be the case: the few studies that have looked at this have not
shown that stress management helps to prevent high blood pressure. Of course,
stress management techniques are helpful if they help you feel better or stick
to a weight-loss and/or exercise program.
[Return to Table of Contents]
Here's a Recap
After going through all the things that may affect blood
pressure, it's worth noting again the things that are sure to
help you prevent high blood pressure:
1) Maintaining a healthy weight--losing weight if you are overweight,
2) Being more physically active,
3) Choosing foods low in salt and sodium, and
4) If you drink alcoholic beverages, doing so in moderation.
By following these guidelines, you can help reduce or prevent high blood
pressure for life--and, in turn, lower your risk for heart disease and
stroke.
[Return to Table of Contents]
Return to link in "How Can You Prevent High Blood Pressure?" section.
A SAMPLE
WALKING PROGRAM
|
| |
Warm Up |
Target
Zone Exercising *
|
Cool Down Time |
Total |
| Week 1 |
| Session A |
Walk normally 5 min. |
Then walk briskly 5 min. |
Then walk normally 5 min. |
15 min. |
| Session B |
--Repeat above pattern-- |
| Session C |
--Repeat above pattern-- |
Continue with at least three exercise sessions during
each week of the program. If you find a particular week's pattern tiring,
repeat it before going on to the next pattern. You do not have to complete
the walking program in 12 weeks.
|
| Week 2 |
Walk 5 min. |
Walk briskly 7 min. |
Walk 5 min. |
17 min. |
| Week 3 |
Walk 5 min. |
Walk briskly 9 min. |
Walk 5 min. |
19 min. |
| Week 4 |
Walk 5 min. |
Walk briskly 11 min. |
Walk 5 min. |
21 min. |
| Week 5 |
Walk 5 min. |
Walk briskly 13 min. |
Walk 5 min. |
23 min. |
| Week 6 |
Walk 5 min. |
Walk briskly 15 min. |
Walk 5 min. |
25 min. |
| Week 7 |
Walk 5 min. |
Walk briskly 18 min. |
Walk 5 min. |
28 min. |
| Week 8 |
Walk 5 min. |
Walk briskly 20 min. |
Walk 5 min. |
30 min. |
| Week 9 |
Walk 5 min. |
Walk briskly 23 min. |
Walk 5 min. |
33 min. |
| Week 10 |
Walk 5 min. |
Walk briskly 26 min. |
Walk 5 min. |
36 min. |
| Week 11 |
Walk 5 min. |
Walk briskly 28 min. |
Walk 5 min. |
38 min. |
| Week 12 |
Walk 5 min. |
Walk briskly 30 min. |
Walk 5 min. |
40 min. |
Week 13 and
thereafter:
Check your pulse periodically to see if you are
exercising within your target zone. As you get more in shape, try
exercising within the upper range of your target zone. Gradually increase
your brisk walking time to 30 to 60 minutes, three or four times a week.
Remember that your goal is to get the benefits you are seeking and enjoy
your activity.
|
* Here's how to
check if you are within your target heart rate zone:
1) Right
after you stop exercising, take your pulse: Place the tips of your first
two fingers lightly over one of the blood vessels on your neck, just to
the left or right of your Adam's apple. Or try the pulse spot inside your
wrist just below the base of your thumb.
2) Count your pulse for 10
seconds and multiply the number by 6.
3) Compare the number to the
right grouping below: look for the age grouping that is closest to your
age and read the line across. For example, if you are 43, the closest age
on the chart is 45; the target zone is 88-131 beats per minute.
Return
to top of "Sample Walking Program"
|
| AGE |
TARGET HEART RATE ZONE |
| 20 Years |
100-150 beats per minute |
| 25 Years |
98-146 beats per minute |
| 30 Years |
95-142 beats per minute |
| 35 Years |
93-138 beats per minute |
| 40 Years |
90-135 beats per minute |
| 45 Years |
88-131 beats per minute |
| 50 Years |
85-127 beats per minute |
| 55 Years |
83-123 beats per minute |
| 60 Years |
80-120 beats per minute |
| 65 Years |
78-116 beats per minute |
| 70 Years |
75-113 beats per minute |
SOURCE: Exercise and Your Heart, National Heart, Lung,
and Blood Institute and the American Heart Association, NIH Publication
No. 93-1677.
|
Want To Know More?
For more information on either high blood pressure or weight and physical
activity, contact:
National Heart, Lung, and Blood Institute Information
Center
P.O. Box 30105
Bethesda, MD 20824-0105
(301)
592-8573
[Return to Table of Contents]