Take the Hypertension Off Your Body

Approximately one out of every three Americans has hypertension. Blood pressure readings are represented through two numbers: systolic pressure (the top number) and diastolic pressure (the bottom number). Systolic pressure is the peak pressure of blood flow through the arteries, and diastolic pressure is the weakest pressure. Normal blood pressure is less than 120 (systolic) over less than 80 (diastolic).

A person is considered to have pre-hypertension if his or her blood pressure reading is 120–139 over 80–89, and hypertension is diagnosed in patients with a reading of 140 or higher over 90 or higher. Some patients require medication to keep hypertension in check, but many find that the following healthy lifestyle changes can make a world of difference.

• Emphasis on exercise—Engaging in aerobic activity for at least 30 minutes, five days per week, makes it easier for the heart to pump by allowing it to use oxygen more efficiently. An activity as simple as a regular brisk walk can help lower blood pressure.

• Pump up the produce—Include sodium-fighting, potassium-laden sweet potatoes, bananas, tomatoes, and peas in your diet.

• Sleep easy—High blood pressure can interfere with sleep, which can negatively affect quality of life. For example, individuals suffering from obstructive sleep apnea (a condition in which breathing stops during sleep) tend to have high levels of a hormone that raises blood pressure. Lowering blood pressure can help you get the rest you need each night.

• So long, salt—Reduce your sodium intake to 1,500 milligrams (just over 1/2 teaspoon) or less per day by consuming low-sodium foods and drinks and using spices instead of salt to flavor cooking.

• Waist away—A man is at greater risk for hypertension if his waist measures more than 40 inches around, while a measurement greater than 35 inches raises a woman’s risk. Use a combination of a healthy diet and exercise to maintain an appropriate weight.