May in National High Blood Pressure Education Month. Blood pressure is a measure of the force pushed against artery walls as blood is pumped by the heart throughout the body. Hypertension, or high blood pressure, is often referred to as the “silent killer” because most who have it don’t experience significant symptoms. According to the Ohio Department of Health, 35.6% of adults in the Buckeye State have been diagnosed with hypertension, but as many as 50% of Ohio adults are likely living with high blood pressure. This is alarming because uncontrolled high blood pressure is quietly damaging the body. If blood pressure remains elevated over time, it can result in heart disease, stroke, kidney damage, and even affect vision and sexual health. Heart disease is the leading cause of death in Ohio and America. Stroke is a leading cause of disability and death. Kidney disease and vision loss can be costly conditions and may greatly impact a person’s quality of life.
What can we do to understand and lower our risk of high blood pressure? First, it is important to have our blood pressure checked on a regular basis. According to the American Heart Association, normal blood pressure is defined as <120/<80 mmHg. The top number is referred to as the systolic blood pressure, measured when the heart is actively pumping blood, and the bottom number is the diastolic pressure, or the pressure when the heart is in the resting phase. High blood pressure occurs when the systolic pressure is 130 or higher and/or the diastolic pressure is 80 or higher. Either number can be elevated and used to diagnose high blood pressure, but the systolic number is usually more indicative of cardiovascular disease, especially in people over 50. As we age, the systolic blood pressure goes up as a result of build-up of plaque in our blood vessels and loss of elasticity or stiffening of large arteries. These are both precursors to more serious heart disease. A blood pressure reading of higher than 180 mmHg systolic or > 120 mmHg diastolic is considered a hypertensive crisis and may require immediate medical attention.
How can we prevent high blood pressure or lower it? First, if we have been diagnosed with hypertension, it is important to follow our doctor’s treatment plan, which may include routine medications and lifestyle habits. Healthy lifestyle habits, including regular exercise and consuming a healthy diet, can benefit all of us. Regular physical activity, at least 150 minutes per week, helps lower stress and improves our blood pressure and overall cardiovascular health. Eating healthy, including following DASH (Dietary Approaches to Stop Hypertension) guidelines, helps lower our blood pressure as well as risk for many other chronic diseases.
DASH is one of the most researched eating patterns and has been found to lower blood pressure and LDL or “bad” cholesterol in adults. Here are ways to get started:
• Eat more vegetables and fruits (4-5 servings of each per day).
• Choose lean meat & poultry, but limit to 6 oz or less per day.
• Incorporate plant-based proteins (nuts/seeds, dry beans) into meals 5-6 times/week.
• Consume the majority of your grains as whole grains.
• Include 2-3 servings of low-fat milk or yogurt each day.
• Limit sodium to less than 2,300 mg/day.
• Avoid sugar-sweetened beverages and other sweets.
This pattern of eating increases consumption of nutrients, including potassium, calcium, magnesium and protein, as well as fiber and phytochemicals, while lowering saturated fats and sugar. This food-first approach seems to be key in improving the body’s metabolism and function, helping all systems work together as they should for lower blood pressure and better overall health.
Authors:
Writer: Jennifer Little, Extension Educator, Family and Consumer Sciences, OSU Extension, Hancock County
Reviewer: Shari Gallup, Assistant Professor, Family and Consumer Sciences, OSU Extension, Licking County