GreenWise January 2005
Control Blood Pressure
High blood pressure, or hypertension, is alive and well in America.
 One in four adults has high blood pressure, but 30
percent of the 50 million people with this condition don't even know it.
The Silent Killer
Because high blood pressure has no
symptoms, you can have it for years and
not be aware that your health is at risk. To
protect yourself, have your blood pressure
checked regularly. People with uncontrolled
high blood pressure are three times
more likely to develop coronary heart
disease, and they have six times the
chance of developing congestive heart
failure. Risk also increases for stroke,
which will hit 700,000 Americans this
year alone.
If that's not enough, high blood
pressure can also lead to kidney failure
and blindness. The chances of developing
these diseases increase as blood pressure
numbers rise.
What Is Blood Pressure?
When the heart beats, it pumps blood to
the arteries, creating pressure there. Blood
pressure is measured in millimeters of
mercury (mm Hg). Normal blood pressure
for adults should be less than 120/80 mm
Hg (spoken as 120 over 80). The higher
first number (systolic) represents the
pressure while the heart is beating. The
lower second number (diastolic)
represents the pressure between beats,
when the heart is resting. High blood
pressure is defined as 140/90 or higher.
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Why Is It Dangerous?
Nerve impulses cause arteries to dilate or
contract. If vessels are wide open, blood
can flow through easily. If they're narrow,
it's more difficult for blood to flow
through, and blood pressure increases.
Eventually the arteries stiffen and become
less elastic with age. Hypertension
accelerates this process, making the heart
and arteries work harder to circulate
blood, eventually straining the heart and
damaging vessels. If hardened or narrowed
arteries aren't able to supply the amount of
blood that organs need to function
properly, certain organs may be affected.
Take Action
Although hypertension can't be cured,
it can be controlled. In some cases,
medication may be necessary. But a
healthy diet, maintaining an ideal weight,
and exercise often are all that's needed to
control blood pressure. Adoption of the
Dietary Approaches to Stop Hypertension
(DASH) eating plan - a diet rich in fruits,
vegetables, whole grains, and low fat dairy
products with reduced dietary cholesterol,
saturated fat, and total fat - benefits blood
pressure. Get at least 30 minutes of
activity, such as brisk walking, most days
of the week, and limit alcohol - two drinks
a day for men and one for women.
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Other recent studies conclude the
following:-
The protective effect of physical activity
occurs in both sexes regardless of the
level of obesity.
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Exercise, especially when combined with
a weight-loss program, can lower both
resting and stress-induced blood
pressure (BP) levels.
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Individuals with above optimal BP,
including stage 1 hypertension, can
make multiple lifestyle changes that
lower BP and reduce their cardiovascular
disease risk.
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Regular exercise can prevent
hypertension.
Make the commitment to a healthier
lifestyle this year - as a family. Children
can have high blood pressure, too. Eating
better and exercising as a group makes it
possible for everyone to reach desired
goals, plus it's more fun to do it together.
SELECTED SOURCES
American Heart Association, www.americanheart.org
"Effect of Aerobic Exercise on Blood
Pressure: A Meta-analysis of Randomized, Controlled Trials," by Seamus P. Whelton, Annals of
Internal Medicine, 4/02/02
"Effects of Comprehensive Lifestyle
Modification on Blood Pressure Control," JAMA, 2003
"Exercise and Weight Loss Reduce Blood Pressure in Men and Women with Mild Hypertension," by
James A. Blumenthal, PhD, et al., Archives of Internal Medicine, 2000
"Relationship of
Physical Activity and Body Mass Index to the Risk of Hypertension: A Prospective Study in Finland," by
G. Hu et al., Hypertension, 12/01/03
"Seventh Report of the Joint National
Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure," by Aram V.
Chobanian, MD, et al., Hypertension, 12/01/03
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