Download Lifestyle Changes to Improve Blood Pressure

Lifestyle Changes to Improve Blood Pressure Monica L. Payne, Extension Agent—Family and Consumer Sciences University of Florida/IFAS Citrus County Extension 3650 W. Sovereign Path, Suite 1 Lecanto, FL 34461 352‐527‐5700 Since May is National High Blood Pressure Education Month, it seems fitting to discuss ways to prevent high blood pressure. The first step in controlling blood pressure is to know your blood pressure. Regular blood pressure checks are necessary since high blood pressure usually has no symptoms and it increases one’s risk for getting heart disease, kidney disease, or having a stroke. Table 1 classifies blood pressure readings for adults. Table 1: Classification of Blood Pressure (in Adults) Category Normal Prehypertension High Blood Pressure SBP (mmHg) DBP (mmHg) Less than 120 Less than 80 120‐139 Or 80‐89 Stage 1 140‐159 Or 90‐99 Stage 2 160 or higher Or 100 or higher SBP= systolic blood pressure DBP= diastolic blood pressure mmHg= millimeters of mercury Source: National Heart, Lung, and Blood Institute. 2012. What is High Blood Pressure?, http://www.nhlbi.nih.gov/health/health‐topics/topics/hbp/. In past articles, I have discussed that one of the ways to reduce or control blood pressure is to choose foods that are lower in sodium and consume more potassium‐rich foods, such as fruits and vegetables, low fat and fat free milk and yogurt. Other methods to control or prevent high blood pressure are to: 1. lose weight, (if you are overweight) 2. increase physical activity 3. limit alcohol consumption 4. quit smoking, (if you smoke). People who are overweight have a higher risk for certain chronic diseases and conditions, such as high blood pressure. Losing weight helps decrease blood pressure. In order to lose weight you need to tip the calorie balance and consume less calories than you burn. Healthy ways to lose weight include:  Reduce portion sizes  Eat more fruits and vegetables, which are naturally low in calories and are fiber‐rich.  Eat foods high in fiber, such as whole grains, beans, fruits, and vegetables.  Choose lean protein foods at each meal.  Eat slowly and stop eating when full. (It takes approximately 20 minutes for your brain to get the message that your stomach is full, so by slowing down you will be less likely to overeat.)  Before eating a meal, consume low calorie, filling foods such as soup and salad.  Choose no calorie or low calorie beverages, such as water, diet soda, unsweetened iced tea. Calculate your Body Mass Index to determine if you are overweight or not. On the internet, you can calculate your BMI at http://www.nhlbisupport.com/bmi/. Table 2 explains what the Body Mass Index numbers mean. Being more physically active can help you lose weight. However, even if you don’t lose weight, regular physical activity most days of the week can help lower your blood pressure. According to the Dietary Guidelines of 2010, this physical activity does not have to occur all at once to be effective. For adults, at least thirty minutes of moderate‐intensity physical activity is needed to be healthy. More activity will provide greater results. If thirty minutes is too much, then break those thirty minutes into 10‐minute intervals throughout the day. For example, do a 10‐minute walk right after breakfast, lunch, and dinner. Start gradually and increase your distance and speed as you feel you are able. Always speak to your doctor before increasing your physical activity, if you have high blood pressure or other chronic health condition or if you have been inactive for a long time. Most people can do some sort of physical activity, but your physician can guide you on how to safely exercise. Table 3 lists some examples of moderate‐intensity physical activities. If you drink alcohol, limit the amount of alcohol you drink. According to the Dietary Guidelines of 2010, men should limit their alcohol intake to 2 drinks or less per day and women and lighter‐weight men to 1 drink or less per day. For clarification, one alcoholic drink is defined as 12 ounces of regular beer, 5 ounces of wine, or 1 ½ ounces of 80‐proof distilled spirits. Smoking is a strong risk factor for high blood pressure, according to the American Heart Association. Quitting smoking will decrease your risk for high blood pressure, as well as heart disease, and lung and other cancers. Talk to your doctor about help with quitting. Tobacco Free Florida offers three free resources to help tobacco users quit: face‐to‐face counseling accessed by calling I Quit with AHEC 1‐877‐848‐6696, phone‐based Quit Coach® by calling the Florida Quitline 1‐877‐U‐CAN‐NOW, or the web program at www.TobaccoFreeFlorida.com. In addition to improving your health, you could save a lot of money by quitting tobacco. If someone quit one pack of cigarettes a day, this would save about $90 in one month and over $1,000 in a year. Think of all the positive things you could do with this money. For more information, call Monica Payne at the Citrus County Extension office at 352‐527‐5713. Citrus County Extension links the public with the University of Florida/IFAS’ knowledge, research, and resources to address youth, family, community, and agricultural needs. All programs and related activities sponsored for, or assisted by, the Institute of Food and Agricultural Sciences are open to all persons with non‐discrimination with respect to race, creed, color, religion, age, disability, sex, sexual orientation, marital status, national origin, political opinions, or affiliations. Citrus County Extension—Providing Solutions for Your Life Monica Payne is the Family and Consumer Sciences Agent for Citrus County Extension.