Putting on the Pressure

I got lots of notes of interest in my low blood pressure column, so I thought I'd better cover the other part of the spectrum--high blood pressure, particularly the issue of genetic predisposition.


While genetics is a factor associated with high blood pressure (also called hypertension), smoking, alcohol consumption (more than 3-4 ounces of 80-proof per day), caffeine (5 cups per day), obesity, oral contraceptives, a high-salt diet, and stress are major contributors to a problem that nearly one-in-three Americans have.



Referred to as the “silent killer” because there are no symptoms at disease on-set, many go for years without knowing they have hypertension. When left uncontrolled, it can lead to stroke, heart attack, and heart or kidney failure.



The best way to know if you have hypertension is have your physician get an accurate measurement of systolic pressure (as the heart beats) over diastolic pressure (as the heart relaxes between beats). Normal blood pressure (the force of blood against the artery walls) is less than 120mmHg systolic and less than 80mmHg diastolic.



Because there is no cure for hypertension, medication and life style changes are crucial for keeping blood pressure in normal range. Stop smoking (as it also leaches calcium—another contributor to hypertension), minimize caffeine, alcohol and salt consumption, and increase exercise. The American Heart Association recommends 30-60 minutes a day to reduce stress and lose weight that causes heart strain. As little as a 10-pound loss can be beneficial.



Call the American Heart Association at 800-242-8721 (http://www.americanheart.org/) to order its free packet “Understanding and Controlling High Blood Pressure” that includes “Shaking Your Salt Habit”, a guideline for healthy cooking and flavorful recipes that replace salt with other spices.



Follow the DASH (Dietary Approaches to Stop Hypertension) diet. Rich in fiber, it contains more electrolytes, potassium, calcium and magnesium than the average diet. Visit the National Heart, Lung and Blood Institute at www.nhlbi.nih.gov/health/public/heart/hbp/dash to order one free copy of the diet. Be sure to consult your physician, however, before beginning any new diet or exercise program.