What Are High Blood Pressure and Prehypertension?
Blood pressure is the force of blood against the walls of arteries. Blood pressure rises and falls throughout the day. When blood pressure stays elevated over time, it’s called high blood pressure.
The medical term for high blood pressure is hypertension. High blood pressure is dangerous because it makes the heart work too hard and contributes to atherosclerosis (hardening of the arteries). It increases the risk of heart disease and stroke, which are the first- and third-leading causes of death among Americans. High blood pressure also can result in other conditions, such as congestive heart failure, kidney disease, and blindness.
Finding YOUR Target Weight
Being overweight or obese increases your risk of developing high blood pressure. In fact, your blood pressure rises as your body weight increases. Losing even 10 pounds can lower your blood pressure—and losing weight has the biggest effect on those who are overweight and already have hypertension. Overweight and obesity are also risk factors for heart disease. And being overweight or obese increases your chances of developing high blood cholesterol and diabetes more risk factors for heart disease.
Two key measures are used to determine if someone is overweight or obese.
These are body mass index, or BMI, and waist circumference.
BMI is a measure of your weight relative to your height. It gives an approximation of total body fat and that’s what increases the risk of diseases that are related to being overweight.
But BMI alone does not determine risk. For example, in someone who is very muscular or who has swelling from fluid retention (called edema), BMI may overestimate body fat.
BMI may underestimate body fat in older persons or those losing muscle.
That’s why waist measurement is often checked as well. Another reason is that too much body fat in the stomach area also increases disease risk. A waist measurement of more than 35 inches in women and more than 40 inches in men is considered high.
Obese is defined as a BMI equal to or greater than 30.
If you fall in the obese range according to the guidelines in box 4, you are at increased
risk for heart disease and need to lose weight. You also should lose weight if you are overweight and have two or more heart disease risk factors. (See box 1.) If you fall in the normal weight range or are overweight but do not need to lose pounds, you still should be careful not to gain weight, If you need to lose weight, it’s important to do so slowly. Lose no more than 1/2 pound to 2 pounds a week. Begin with a goal of losing 10 percent of your current weight. This is the healthiest way to lose weight and offers the best chance of long-term success.
There’s no magic formula for weight loss. You have to eat fewer calories than you use up in daily activities. Just how many calories you burn daily depends on factors such as your body size and how physically active you are.
One pound equals 3,500 calories. So, to lose 1 pound a week, you need to eat 500 calories a day less or burn 500 calories a day more than you usually do. It’s best to work out some combination of both eating less and being more physically active.
Lower Your Blood Pressure by Eating Right
What you eat affects your chances of getting high blood pressure. A healthy eating plan
can both reduce the risk of developing high blood pressure and lower a blood pressure that is already too high.
For an overall eating plan, consider DASH, which stands for “Dietary Approaches to Stop Hypertension.” You can reduce your blood pressure by eating foods that are low in saturated fat, total fat, and cholesterol, and high in fruits, vegetables, and low fat dairy foods. The DASH eating plan includes whole grains, poultry, fish, and nuts, and has low amounts of fats, red meats, sweets, and sugared beverages. It is also high in potassium, calcium, and magnesium, as well as protein and fiber. Eating foods lower in salt and sodium also can reduce blood pressure.
The DASH eating plan has more daily servings of fruits, vegetables, and grains than you may be used to eating. Those foods are high in fiber, and eating more of them may temporarily cause bloating and diarrhea. To get used to the DASH eating plan, gradually increase your servings of fruits, vegetables, and grains.
adopt the DASH eating plan.
A good way to change to the DASH eating plan is to keep a diary of your current eating
habits. Write down what you eat, how much, when, and why. Note whether you snack
on high-fat foods while watching television or if you skip breakfast and eat a big lunch.
Do this for several days. You’ll be able to see where you can start making changes.
If you’re trying to lose weight, you should choose an eating plan that is lower in calories.
You can still use the DASH eating plan, but follow it at a lower calorie level.
How To Lose Weight on the DASH Eating Plan
The DASH eating plan was not designed to promote weight loss. But it is rich in low-calorie foods
such as fruits and vegetables. You can make it lower in calories by replacing high-calorie foods
with more fruits and vegetables—and that also will make it easier for you to reach your DASH
eating plan goals.
Here are some examples:
To increase fruits:
•
Eat a medium apple instead of four shortbread cookies. You’ll save 80 calories.
•
Eat 1/4 cup of dried apricots instead of a 2-ounce bag of pork rinds. You’ll save 230 calories.
To increase vegetables:
•
Have a hamburger that’s 3 ounces instead of 6 ounces. Add a 1/2 cup serving of carrots and
a 1/2 cup serving of spinach. You’ll save more than 200 calories.
•
Instead of 5 ounces of chicken, have a stir fry with 2 ounces of chicken and 1 1/2 cups of raw
vegetables. Use a small amount of vegetable oil. You’ll save 50 calories.
To increase lowfat or fat free dairy products:
•
Have a 1/2 cup serving of lowfat frozen yogurt instead of a 1 1/2-ounce milk chocolate bar. You’ll
save about 110 calories.
And don’t forget these calorie-saving tips:
•
Use lowfat or fat free condiments, such as fat free salad dressings.
•
Eat smaller portions—cut back gradually.
•
Choose lowfat or fat free dairy products to reduce total fat intake.
•
Use food labels to compare fat content in packaged foods. Items marked lowfat or fat free are
not always lower in calories than their regular versions.
food labels.
•
Limit foods with lots of added sugar, such as pies, flavored yogurts, candy bars, ice cream,
sherbet, regular soft drinks, and fruit drinks.
•
Eat fruits canned in their own juice.
•
Snack on fruit, vegetable sticks, unbuttered and unsalted popcorn, or bread sticks.
•
Drink water or club soda
Use More Spices and Less Salt
An important part of healthy eating is choosing foods that are low in salt (sodium chloride) and other forms of sodium. Using less sodium is key to keeping blood pressure at a healthy level.
Most Americans use more salt and sodium than they need. Some people, such as African Americans and the elderly, are especially sensitive to salt and sodium and should be particularly careful about how much they consume.
Most Americans should consume no more than 2.4 grams (2,400 milligrams) of sodium a day. That equals 6 grams (about 1 teaspoon) of table salt a day. For someone with high blood pressure, the doctor may advise less. The 6 grams includes all salt and sodium consumed, including that used in cooking and at the table.
To increase fruits:
•
Eat a medium apple instead of four shortbread cookies. You’ll save 80 calories.
•
Eat 1/4 cup of dried apricots instead of a 2-ounce bag of pork rinds. You’ll save 230 calories.
To increase vegetables:
•
Have a hamburger that’s 3 ounces instead of 6 ounces. Add a 1/2 cup serving of carrots and
a 1/2 cup serving of spinach. You’ll save more than 200 calories.
•
Instead of 5 ounces of chicken, have a stir fry with 2 ounces of chicken and 1 1/2 cups of raw
vegetables. Use a small amount of vegetable oil. You’ll save 50 calories.
To increase lowfat or fat free dairy products:
•
Have a 1/2 cup serving of lowfat frozen yogurt instead of a 1 1/2-ounce milk chocolate bar. You’ll
save about 110 calories.
And don’t forget these calorie-saving tips:
•
Use lowfat or fat free condiments, such as fat free salad dressings.
•
Eat smaller portions—cut back gradually.
•
Choose lowfat or fat free dairy products to reduce total fat intake.
•
Use food labels to compare fat content in packaged foods. Items marked lowfat or fat free are
not always lower in calories than their regular versions.
food labels.
•
Limit foods with lots of added sugar, such as pies, flavored yogurts, candy bars, ice cream,
sherbet, regular soft drinks, and fruit drinks.
•
Eat fruits canned in their own juice.
•
Snack on fruit, vegetable sticks, unbuttered and unsalted popcorn, or bread sticks.
•
Drink water or club soda
Use More Spices and Less Salt
An important part of healthy eating is choosing foods that are low in salt (sodium chloride) and other forms of sodium. Using less sodium is key to keeping blood pressure at a healthy level.
Most Americans use more salt and sodium than they need. Some people, such as African Americans and the elderly, are especially sensitive to salt and sodium and should be particularly careful about how much they consume.
Most Americans should consume no more than 2.4 grams (2,400 milligrams) of sodium a day. That equals 6 grams (about 1 teaspoon) of table salt a day. For someone with high blood pressure, the doctor may advise less. The 6 grams includes all salt and sodium consumed, including that used in cooking and at the table.
Before trying salt substitutes, you should check with your doctor, especially if you have high blood pressure. These contain potassium chloride and may be harmful for those with certain medical conditions.
Tips To Reduce Salt and Sodium
•
Buy fresh, plain frozen, or canned “with no salt added” vegetables.
•
Use fresh poultry, fish, and lean meat, rather than canned or processed types.
•
Use herbs, spices, and salty free seasoning blends in cooking and at the table.
•
Cook rice, pasta, and hot cereal without salt. Cut back on instant or flavored rice, pasta, and cereal mixes, which usually have added salt.
•
Choose “convenience” foods that are low in sodium. Cut back on frozen dinners, pizza, packaged mixes, canned soups or broths, and salad dressings these often have a lot of sodium.
•
Rinse canned foods, such as tuna, to remove some sodium.
•
When available, buy low- or reduced-sodium or no-salt-added versions of foods.
•
Choose ready-to-eat breakfast cereals that are low in sodium.
Maintain a healthy weight
•
Check with your health care provider to see if you need to lose weight.
•
If you do, lose weight slowly using a healthy eating plan and engaging in physical activity.
Be physically active
•
Engage in physical activity for a total of 30 minutes on most days of the week.
•
Combine everyday chores with moderate-level sporting activities, such as walking, to achieve your physical activity goals.
Follow a healthy eating plan
•
Set up a healthy eating plan with foods low in saturated fat, total fat, and cholesterol, and high in fruits, vegetables, and low fat dairy foods such as the
DASH eating plan.
•
Write down everything that you eat and drink in a food diary. Note areas that are
successful or need improvement.
•
If you are trying to lose weight, choose an eating plan that is lower in calories.
Reduce sodium in your diet
•
Choose foods that are low in salt and other forms of sodium.
•
Use spices, garlic, and onions to add flavor to your meals without adding more sodium.
•
In addition to raising blood pressure, too much alcohol can add unneeded calories to your diet.
•
If you drink alcoholic beverages, have only a moderate amount one drink a day for women, two drinks a day for men.
Take prescribed drugs as directed
•
If you need drugs to help lower your blood
pressure, you still must follow the lifestyle changes
mentioned above.
Use notes and other reminders to help you
remember to take your drugs. Ask your family to help you with reminder phone calls and messages.
Tips To Reduce Salt and Sodium
•
Buy fresh, plain frozen, or canned “with no salt added” vegetables.
•
Use fresh poultry, fish, and lean meat, rather than canned or processed types.
•
Use herbs, spices, and salty free seasoning blends in cooking and at the table.
•
Cook rice, pasta, and hot cereal without salt. Cut back on instant or flavored rice, pasta, and cereal mixes, which usually have added salt.
•
Choose “convenience” foods that are low in sodium. Cut back on frozen dinners, pizza, packaged mixes, canned soups or broths, and salad dressings these often have a lot of sodium.
•
Rinse canned foods, such as tuna, to remove some sodium.
•
When available, buy low- or reduced-sodium or no-salt-added versions of foods.
•
Choose ready-to-eat breakfast cereals that are low in sodium.
Maintain a healthy weight
•
Check with your health care provider to see if you need to lose weight.
•
If you do, lose weight slowly using a healthy eating plan and engaging in physical activity.
Be physically active
•
Engage in physical activity for a total of 30 minutes on most days of the week.
•
Combine everyday chores with moderate-level sporting activities, such as walking, to achieve your physical activity goals.
Follow a healthy eating plan
•
Set up a healthy eating plan with foods low in saturated fat, total fat, and cholesterol, and high in fruits, vegetables, and low fat dairy foods such as the
DASH eating plan.
•
Write down everything that you eat and drink in a food diary. Note areas that are
successful or need improvement.
•
If you are trying to lose weight, choose an eating plan that is lower in calories.
Reduce sodium in your diet
•
Choose foods that are low in salt and other forms of sodium.
•
Use spices, garlic, and onions to add flavor to your meals without adding more sodium.
•
In addition to raising blood pressure, too much alcohol can add unneeded calories to your diet.
•
If you drink alcoholic beverages, have only a moderate amount one drink a day for women, two drinks a day for men.
Take prescribed drugs as directed
•
If you need drugs to help lower your blood
pressure, you still must follow the lifestyle changes
mentioned above.
Use notes and other reminders to help you
remember to take your drugs. Ask your family to help you with reminder phone calls and messages.
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