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As seen on BCTV May 22/01
DIET AND HIGH BLOOD PRESSURE
The heart must pump blood to all the parts of the body. This makes it
the hardest working muscle. Both high blood pressure and high cholesterol
increase stress on your heart and affect how hard it must work to do
it's job. Blood pressure refers to the pressure of the blood against
blood vessel walls in the body. It is determined by the pumping action
of the heart, the resistance to blood flow in the arteries, the health
and elasticity of the artery walls, blood volume and thickness. Normal
blood pressure is 120/80. The top number refers to blood pressure during
the contraction of a heartbeat. It is known as systolic blood pressure.
The bottom number refers to the blood pressure during the diastolic
or relaxation phase of a contraction. When blood pressure rises too
high, an individual is at a higher risk for heart disease, hormonal
disorders, kidney problems, diabetes and a shorter life expectancy.
Blood pressure varies significantly among men and women, among age groups and even between two people of the same age and gender. Time of day, stress and exercise will also influence a blood pressure test. Blood pressure will also rise slightly with altitude. Children have lower blood pressures and people over 60 have systolic blood pressures form 140-170. If you have high blood pressure your doctor may have put you on medication to manage it. By itself, high blood pressure may not be a major health risk. However, in conjunction with high cholesterol, high blood sugar, smoking and poor lifestyle habits, it becomes a much greater concern.
What can you do to lower or prevent high blood pressure?
- Maintain a healthy body weight/body compostition
- Exercise regularly to stay fit. A fit body is less likely to have high blood pressure than an unfit body. Exercise will also help with lowering cholesterol, body weight and shape control, and stress management. (check with your doctor before starting an exercise program)
- Lower your salt intake. Eating less salt and other sources of dietary sodium can help some people lower their blood pressure. Use salt sparingly at the table, taste your food before you salt and choose processed foods less often.
- Limit your alcohol intake. Alcohol may reduce your heart's pumping ability and it can cause some blood pressure medications to be less effective. Limit alcohol to no more than 1 drink for females and 2 drinks for males.
- Do not smoke. Smoking does not cause high blood pressure, but does increase your risk for heart disease and stroke.
- Follow the DASH Diet. (Dietary Approaches to Stop Hypertension) This diet is high in fibre, calcium, magnesium and potassium. It is;
- Lower total fat, saturated fat and cholesterol
- High in vegetables and fruit, whole grains and low-fat dairy products
- Moderate in meat, fish and poultry
- Emphasized nuts, seeds and legumes
To determine if you have high blood pressure, visit your local pharmacy. If it is elevated, go visit your family doctor.
Watch for the Eating for Energy segment
every Tuesday on BCTV's Noon News Hour!
Excerpts from The 101 Most
Asked Nutrition Questions by Patricia Chuey and reprinted with
permission
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