Healthier eating habits could make a big difference in the epidemic of high blood pressure in the U.S., according to a report from the American Heart Association.
Over the past 10 years, studies have bolstered evidence that diets rich in fruits and vegetables and low in sodium can lower a person’s blood pressure, the AHA concludes in a scientific statement published in its journal Hypertension. In addition, one of the benefits of healthier eating — weight loss — may also help lower or prevent high blood pressure.
Vegetarian and other diets that emphasize fruits, vegetables, whole grains and low-fat dairy — including the AHA’s Dietary Approaches to Stop Hypertension, the “DASH” diet — appear effective in bringing these elements together and shaving points off a blood pressure reading.
“By improving their diet,” he said, “people can reduce their blood pressure and put a major dent in their risk of cardiovascular disease, including stroke, coronary heart disease and heart failure.”
Of the dietary approaches to lowering blood pressure, Appel and his colleagues note, lowering sodium and increasing potassium intake are among the moves with the best evidence. Potassium is a chemical element and electrolyte that helps maintain the normal functioning of the heart and nervous system. Cutting down on processed foods is a good way to reduce sodium intake.
More broadly, vegetarian lifestyles and diets that follow the DASH model – limiting saturated fat and red meat, and emphasizing fruits, vegetables and low-fat dairy — appear to be good overall strategies, according to the AHA. Appel cautioned that adults should not wait until their blood pressure spikes to make lifestyle changes.
“While an individual’s blood pressure may be normal now,” he said, “90 percent of Americans over 50 years of age have a lifetime risk of high blood pressure. Americans should take action before being diagnosed with high blood pressure.”
SOURCE: Hypertension: Journal of the American Heart Association, February 2006.
We are hearing it over and over. Clean up your diet; take the right nutrients and exercise. 50% of all men and 34% of all women die of heart attacks and strokes and both are treatable early and may be preventable in many. Don’t wait for the first symptoms because damage may be permanent by that time. Remember 50% of all first time heart attack sufferers’ die during the first attack. No second tries! Not a good statistic to bet your life on. JUST DO IT!
Dr. Benzinger
317-872-2989
