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Feature Articles: Health
Healthy Habits Impact Blood PressureTammy Roberts, MS, RD, LD, Nutrition and Health Education Specialist in Barton County, University of Missouri Extension |
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There is a 90% chance that middle aged Americans will develop high blood pressure during their lives. The first line of defense for high blood pressure, both before and after it is diagnosed, is making lifestyle changes. The lifestyle changes that can have a positive impact on your blood pressure are not smoking, limiting alcohol, maintaining a healthy weight, reducing sodium in the diet, adopting the DASH eating plan, and being physically active.
Overweight persons have a higher risk of developing high blood pressure. Losing weight can help decrease systolic (top number) blood pressure. If you consume alcohol, limit yourself to no more than two drinks per day for men and one drink per day for women.
If you smoke, quit. Kicking that habit would have a positive impact on more than just blood pressure.
DASH is short for Dietary Approaches to Stop Hypertension. The DASH eating plan is a diet that is abundant in fruits and vegetables, includes low-fat dairy products, and is low in saturated fat and total fat. The DASH plan helps to lower systolic blood pressure quickly. Some people see a difference in as little as two weeks. For more information about the DASH diet, go to AmericanHeart.org on the web.
Eating too much sodium or salt can contribute to high blood pressure. Sodium impacts blood pressure when the kidneys fail to get rid of extra sodium we take in. All people should consume 2,400 milligrams (mg) or less per day. One teaspoon of salt contains about 2,400 mg of sodium. The salt shaker is not the only place you will find sodium. Watch food labels to see how much sodium is in the food you purchase at the store. Canned and frozen foods can be especially high. Many of us really enjoy the flavor of salt. It is interesting to note that we are not born liking salt like we do sugar. We develop our taste for salt. After you decrease your sodium intake to no more than 2,400 mg, it can be worth your effort to decrease it further to 1,500 mg. That amount has even better blood pressure lowering effects.
The recommendation for physical activity is 30 minutes per day of moderate to vigorous activity most days of the week. This type and amount of activity can help reduce blood pressure. The added benefit is that it can also help to maintain a healthy weight.
Don’t wait until you are diagnosed with high blood pressure
to start these healthy habits. Practicing these healthy habits
can delay the onset of high blood pressure.
Last update: Tuesday, May 05, 2009
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