Eating with a Purpose-Lower Blood Pressure

According to the Kaiser Permanente Health wise Handbook, doctors rate blood pressure using the following categories:
Normal is below 130 over 85
High normal is 130-139 over 85-90
High is over 140 over 90

Why all the concern about blood pressure? Well, high blood pressure can be a silent killer. Many times there aren’t any symptoms associated with high blood pressure. Unfortunately, this has resulted in unnecessary and preventable deaths.

High blood pressure, in and of itself, is not a disease. It can lead to diseases such as, heart disease, heart attacks, strokes, kidney and liver disease. Risks of these diseases become rarer in those maintaining a blood pressure below 120 over 80.

How can you prevent high blood pressure? According to the Centers for Disease Control and Prevention, excessive alcohol consumption will increase blood pressure. People who drink alcohol should do so in moderation. Moderate alcohol use for women is one or fewer drinks per day and for men it is two or fewer drinks per day.

It is also important to maintain a healthy weight. A person who has a BMI or body mass index of 30 or higher are considered obese and should lose weight to decrease their chances of developing high blood pressure. You can have your BMI measured at most fitness and health clubs free of charge.

Physical activity and exercise can tremendously lower blood pressure. Consider exercising on a regular basis. A brisk 30 minute walk on a daily basis or three to five times a week can significantly lower blood pressure. Also, it is important to reduce your intake of salt. You can creatively substitute salt with a mixture of cayenne pepper, onion powder, sage, parsley and garlic powder. You can mix these spices together in a salt shaker. Improving your diet will also lower your blood pressure. Foods high in saturated fats, such as, milk, cheese, and meat and fried food can increase your blood pressure. Replace these foods with fish, vegetables, fruit, and whole grain foods.

Last, but not least, stop smoking. When you decrease your smoking, you will decrease your risk for heart disease and stroke.

If you ever have concerns about your blood pressure, you can discreetly go to any drug store or grocery store and use their machine to determine your blood pressure. I have measured my blood pressure in pharmacy and grocery stores. Also, many drug stores have convenience care clinics. They have a nurse or physician’s assistant on staff that can diagnose and prescribe medicine for $50 - $75.

List of Sources:
Donald W. Kemper, Kaiser Permanente Health wise handbook: A Self-care Guide for You and Your Family, 1997, Healthwise, Incorporated, Boise, Idaho

Centers for Disease Control and Prevention
Preventing and Controlling High Blood Pressure

©2009 by Pamela Jewell