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<< Previous   of   Next >>   ADVERTISEMENT   CONTACT THE HERALD Melanie Munk, Features Editor munk@heraldnet.com   Published: Tuesday, March 18, 2008 Lifestyle changes help to lower blood pressure By Dr. Elizabeth Smoots Herald Columnist Most Americans with high blood pressure have not brought it down to normal. If you're among those who have, I'd like to extend my congratulations. If you're not, well, take a breather. This may be as good a time as any to reflect on what else you can do. First, let's assume you're taking your medicine as prescribed. Work with your doctor to achieve your blood-pressure goal, which for most people is less than 140 systolic over 90 diastolic. Your readings should move closer to target levels as you return for each follow-up visit. Now, for additional help: Lifestyle changes can provide a simple and effective strategy for treating hypertension, according to the American Heart Association and the National Heart, Lung, and Blood Institute. To learn more about blood-pressure-lowering lifestyle habits, try this quiz: 1. Poorly controlled hypertension can cause these complications: A. Heart disease B. Stroke C. Kidney failure D. All of the above 2. An appropriate amount of sodium to consume is 2,400 milligrams or less in a day: True or false? 3. The best physical activity for lowering blood pressure is: A. Brisk walking B. Taking the stairs C. The one you enjoy D. Swimming 4. Which has been proven to raise blood pressure: A. Smoking B. Heavy drinking 5. What is NOT part of the DASH diet to lower blood pressure; A. Fruits and vegetables B. Full-fat dairy products C. Lean meat, poultry and fish D. Cereals and grains 6. Your weight has little or no effect on your blood pressure: True or false? Answers 1. D: High blood pressure usually starts slowly and silently -- without symptoms. Typically, it isn't until much later that signs of serious disease develop such as heart disease, stroke or kidney failure. 2. True: The National Heart, Lung and Blood Institute recommends that people with high blood pressure consume no more than 2,400 milligrams of sodium per day. That's about a teaspoon of salt. Most Americans eat two to three times this amount. 3. C: The key is to find an activity you enjoy. It could be listening to books on tape while you walk, or walking on a treadmill while watching TV. Biking, swimming, playing tennis or dancing are other possibilities. Regular moderate exercise performed at least five days a week can significantly lower blood pressure. Build up gradually to 30 to 60 minutes -- accumulated in increments of 10 minutes or longer throughout the day--with your doctor's approval. 4. b: Studies have not shown a consistent, long-term effect of smoking on blood pressure. But people with hypertension who smoke experience higher rates of cardiovascular disease -- a good reason to quit. Scientists have proved a direct connection between high blood pressure and excess alcohol; the recommended limit is two drinks a day for men, or one for women. 5. b. The Dietary Approaches to Stop Hypertension diet recommends eating low-fat or nonfat dairy foods, and at least eight servings of fruits and vegetables a day. Substituting whole grains for refined grains plays a role as well. The heart institute's research shows that this diet works as effectively as some blood pressure medications. 6. False. If you're overweight, even a 10-pound weight loss may bring significant improvements in your blood pressure. For more information: National Heart, Lung and Blood Institute, www.nhlbi.nih.gov. Contact Dr. Elizabeth Smoots, a board-certified family physician and fellow of the American Academy of Family Physicians, at doctor@practicalprevention.com. Her columns are not intended as a substitute for medical advice or treatment. Before adhering to any recommendations in this column consult your health care provider. © 2008 Elizabeth S. Smoots

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