May 15, 2007
Eat high blood pressure away
It's National High Blood Pressure Education Month. The theme this year is: "Prevent and Control High Blood Pressure: Mission Possible."
It's time to take action to find out what your blood pressure numbers are, what they mean, and what you need to do to prevent or control this all-too-common condition.
High blood pressure is a dangerous condition. You usually don't have any symptoms, so you may not even know you have it. And it can lead to heart disease, stroke, and kidney diseasethe first, third, and ninth leading causes of death in the United States.
It is especially important for people who have diabetes to control their blood pressure. The American Diabetes Association recommends a target blood pressure for people with diabetes of less than 130/80. For people with diabetes and renal (kidney) dysfunction, the goal is 120/75. (see chart, this page)
The good news is that it is possible to preventand controlhigh blood pressure by making some fairly simple lifestyle changes:
- Losing weight, if necessary, and maintaining a healthy weight
- Being physically active
- Following a healthy eating plan
- Eating less salt and sodium, and
- Limiting your alcohol consumption.
One step that you can get started on right away is to gradually start eating more healthfully. Research has shown that a healthy eating plan called DASH (Dietary Approaches to Stop Hypertension) can reduce your chances of developing high blood pressure AND lower your blood pressure if it's already high.
The DASH eating plan emphasizes fresh fruits and vegetables and low-fat dairy products. It is moderate in total fat and low in saturated fat and cholesterol. It also includes whole grains, poultry, fish and nuts. Plus, if you also reduce your salt and sodium intake, it works even better.
Starting on the DASH eating plan is fairly easy. It requires no special foods and has no hard-to-follow recipes. Here are some tips to help you get started:
- Make gradual changes like adding a serving of fruit or vegetables at lunch and dinner.
- Gradually increase your use of fat free and low fat dairy products to three servings a day.
- Gradually cut in half the amount of butter, margarine, or salad dressing you eat.
- If you now eat large portions of meat, cut them back by a half or third at each meal.
- Try two or more vegetarian-style (meatless) meals each week.
- Try casseroles and pasta and stir-fry dishes, which have less meat and more vegetables, grains, and dry beans.
- Try fresh or dried fruits, raw vegetables, or low fat and fat free yogurt for snacks.
So join the mission and start eating more healthfully today. It can save your life.
For more information about the DASH eating plan, tips for getting started, sample meal plans, and even recipes, visit "Your Guide to Controlling High Blood Pressure" and click on Prevention.
What the Numbers Mean
| Category | Systolic (top number) | Diastolic (bottom number) |
| Normal | Less than 120 | Less than 80 |
| Prehypertension | 120? | 80?/td> |
| High blood pressure | ||
| Stage 1 | 140? | 90?/td> |
| Stage 2 | 160 or higher | 100 or higher |
If you have questions, please call the Diabetes Prevention and Control Program
at 1-877-543-6133 or 543-6133.
We have nurses and registered dietitians who would be pleased to speak with you
source: http://hp2010.nhlbihin.net/nhbpep_kit/dropin_art.htm.