| November's Health Topic - Hypertension |
Signs of hypertension (high blood pressure)
- You can have high blood pressure and not know it. It doesn't make
you feel sick, so have it checked.
- If you have blood pressure of 140/90 or more, then you have high
blood pressure. Normal blood pressure is about 120/80.
- High blood pressure can double (or more than double) your chances
of having a stroke or heart disease. It can also damage your kidneys
or eyes.
- If you have sleep apnea, it increases your chances of having high
blood pressure.
Dietary treatment:
Garlic -- Studies have shown that garlic can lower mildly elevated
high blood pressure.
Fish Oil -- Scientists are trying to see if omega-3 polyunsaturated
fatty acids (n-3 PUFA), which can be found in fish oil supplements
or certain high-fat fish, may lower blood pressure.
Potassium -- Scientists have thought for years that not getting
enough potassium may increase the risk of having high blood pressure.
Potassium supplements may lower blood pressure, especially in groups
whose diets are low in this mineral.
Calcium -- There is some evidence that not getting enough calcium
can increase the risk of having high blood pressure. For this and other
reasons, it's important to get the recommended 1,000-1,500 milligrams
of calcium each day.
To help prevent or control high blood pressure:
- If you drink alcohol, don't have more than one drink a day.
- Cut down on salt. Ask for low-salt meals in restaurants. Use herbs,
spices, or lemon juice at home instead of salt. Avoid junk foods and
packaged foods.
- Cut down on fatty foods (fatty meats, whole milk products, junk food).
- Eat plenty of fruits, vegetables, and whole grains.
- Be physically active each day.
- Try to lose weight if you are overweight. Don't focus on fad diets.
Try to change your eating habits to include healthy foods. East smaller
portions of food. Cutting out just one portion or snack a day can go
a long way.
- Learn stress management techniques. People in stressful jobs or life
situations, especially when they don't have much control over the situation,
may be at more risk for developing high blood pressure. Some techniques
to reduce high blood pressure involve relaxation, meditation, and biofeedback.
Gaining support from family members and friends, accepting what you
can't control, and organizing what you can control may also help.
- If you still have high blood pressure after trying these recommendations,
your doctor may prescribe medication to help you control it. Making
the lifestyle changes recommended in the previous paragraphs will help
the medicine work better, so you can take lower doses.
- You should have your blood pressure checked once a year if it's normal
and more often if it's high. You can have it checked easily and without
pain at a doctor's office, clinic, nurse station, and many drug stores
or shopping centers.
Hypertension Resources
Atlantic County Division of Public Health's Women's Clinic
645-5933
National Heart, Lung, and Blood Institute Information Center
Phone: 800-575-WELL
Internet: www.nhlbi.nih.gov
DASH(Dietary Approaches to Stop Hypertension)
Internet: http://dash.bwh.harvard.edu
National Institute on Aging
Phone: 800-222-2225
Internet: www.aoa.dhhs.gov/aoa/pages/agepages/hibldpr.html
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