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Take
Control
Three of every
four women with high blood pressure know they have it.
Yet fewer than one in three are controlling it.
All women
can and should take steps to control their high blood
pressure. This is especially important for women who have
heart disease. When blood pressure is lowered, the heart
does not work as hard. Women who have had a heart attack
are less likely to have another if they reduce their high
blood pressure.
You can control
your blood pressure with these steps:
- Lose weight
if you are overweight
- Become
physically active
- Choose
foods low in salt and sodium
- Limit your
alcohol intake
- If prescribed,
take high blood pressure pills
Each of these
steps is described more fully on the next pages. There's
also a special section on how to eat the heart-healthy
way.
These lifestyle
steps also help prevent high blood pressure--so you and
your family can follow them together.
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About Smoking
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| If
you smoke, stop.
Smoking usually does not affect blood pressure.
But quitting is the most important step you can
take for your health. Ask your doctor for advice
on how to quit.
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Be Weight-Wise
Losing extra
pounds helps reduce high blood pressure. Talk to your
doctor about what a healthy weight is for you.
If you have
to lose, do so slowly. To lose weight, you need to take
in fewer calories than you burn. So you can either eat
fewer calories or increase your physical activity--and
preferably do both.
You may find
it helpful to get advice from your doctor, a registered
dietitian, or a qualified nutritionist. They can help
you plan a sensible, balanced eating pattern to lose weight
slowly and then keep it off.
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If You Have Diabetes
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| In
diabetes mellitus, the body does not use sugar as
it should. It gets sugar when it changes food into
glucose, a form of sugar. Two main types of diabetes
are non-insulin- dependent (NIDDM) and insulin-dependent
(IDDM).
NIDDM accounts for 90-95 percent of diabetes.
It usually develops after age 40. About 80 percent
of those with NIDDM are overweight. NIDDM often
can be controlled through diet and exercise, but
sometimes insulin and/or a pill are needed. IDDM
is controlled by diet and exercise and taking
insulin.
Diabetes is a chronic condition. If you have it,
you're more likely to have certain health problems
than women without it. You're 2 to 4 times more
likely to develop cardiovascular disease, and
2.5 times more likely to have a stroke. As many
as 65 percent of those with diabetes have high
blood pressure.
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Become Physically
Active
Physical activity
is good for your heart and blood vessels-- and helps control
weight. It makes you look and feel better.
Luckily, you
don't have to run marathons to benefit from physical activity.
Try to do at least 30 minutes of a moderate physical activity
on most, and preferably all, days. A moderate activity
would be a brisk walk. Other activities include gardening,
bicycling, and swimming.
You do not
have to do 30 minutes at one time. You can break it into
periods of at least 10 minutes each. This may help you
get started.
Many women
can start without seeing a doctor first. But if you take
a high blood pressure medication, have heart disease,
have had a heart attack or stroke, or have another serious
health problem, you should check with your doctor before
starting.
Otherwise,
get out and get active. Work up to a comfortable pace
and schedule. It may be hard to stick with an activity,
particularly if you feel pressed for time. But remember:
It doesn't need much time and the reward is better health.
It may help
you keep going if you do an activity with a friend or
family member. Or, you can try switching activities. For
instance, use a stationary bicycle three days a week and
walk the other days.
Being physically
active has many benefits. You'll sleep better. And, you'll
feel a sense of accomplishment from having taken charge
of your health.
Reduce Salt
and Sodium
Studies show
that salt and sodium affect blood pressure. Cutting back
on salt and sodium can cause blood pressure to drop.
Some people
are very sensitive to salt and sodium. Many African Americans
and older persons are especially sensitive to salt and
sodium.
Sodium is
found naturally in many foods. It also is used in cooking.
It is in a wide range of products, including baking soda,
bouillon, catsup, soy sauce, monosodium glutamate (MSG),
seasoned salts, soda drinks, and some antacids. It also
is in such foods as many breads, pickles, canned items,
frozen prepared meals, and salty chips. In fact, processed
foods account for most of the salt and sodium Americans
consume.
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Hold the Salt
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| Here
are some tips to help you cut back on salt and sodium:
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Add less salt at the table and in cooking. Try
reducing the amount a little at a time until
you use none.
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Season with black or green pepper, garlic, ginger,
minced onion, or lemon juice.
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Use fewer prepared sauces, mixes, and "instant"
products, such as flavored rices, pasta, and
cereals. These usually have salt added.
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Use vegetables that are fresh, frozen, or canned
without added salt.
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Check nutrition labels for a product's amount
of sodium. Cans, boxes, bottles, and bags have
these labels. Look for products that say "sodium
free," "low sodium," "reduced sodium," "less
sodium," "light in sodium," or "unsalted."
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Ask your doctor before trying salt substitutes.
These contain potassium chloride and may help
some women. But they can be harmful for women
with certain medical conditions.
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Salt is sodium
chloride. So you have to be careful about how much of
both salt and sodium you consume.
Most women--even
those with high blood pressure--should have no more than
2,400 milligrams of sodium a day. This comes to 6 grams
of salt--about 1 teaspoon. Consuming even less salt and
sodium will probably give an added benefit.
The amount
includes all of the salt and sodium you consume, including
that in processed foods, added during cooking, and used
at the table.
Being careful
about salt and sodium is equally important whether you
have high blood pressure, have a high-normal blood pressure,
or want to prevent high blood pressure. The information
below and in the box on page 7 can help you cut back on
salt and sodium.
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Sensible Snacks
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To
help cut back on sodium, snack on:
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Bagels, raisin toast, or English muffins
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Air-popped popcorn with no salt or butter
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Unsalted pretzels and crackers
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Low-fat cookies (animal crackers, fig bars,
ginger snaps)
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Fruit juices and drinks
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Nonfat frozen yogurt, sherbet, and popsicles
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Hard candy or jelly beans
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Limit Alcohol
Drinking too
much alcohol can raise blood pressure. But most women
with high blood pressure can have an occasional drink.
And those trying to prevent high blood pressure can drink
if they do so in moderation.
If you are
trying to lose weight, keep in mind that alcoholic drinks
have calories--about 70-180 calories per drink, depending
on the type.
Women who
drink alcohol should have no more than one drink a day.
One drink is 12 oz. of beer, or 1.5 oz. of 80-proof whiskey,
or 5 oz. of wine.
Eat for a
Healthy Heart
How do you
eat for a healthy heart? It's easy. Choose a variety of
foods low in saturated fat, total fat, cholesterol, and
calories.
Fat is the
richest source of calories. So foods lower in fat also
are more likely to be lower in calories--if you limit
the serving size.
Research shows
that eating a lot of fruits and vegetables and low fat
dairy products can lower blood pressure--as much as some
medicines. Such foods supply plenty of potassium and calcium.
Potassium is especially important for blood pressure.
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A Word About Fats
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| Scientists
are not certain that fats or cholesterol in foods
raise blood pressure. But dietary fats and cholesterol
definitely affect your heart and blood vessels.
Fats, especially saturated fat, play a big role
in increasing the cholesterol in your bloodstream.
And that increases your chance of developing heart
disease.
Saturated fat is often found in foods from animals.
This includes fatty meats, the skin of poultry,
and whole-milk dairy products, such as butter,
cheese, cream, and ice cream. It also is in coconut,
palm kernel, and palm oils. These oils are found
mostly in processed foods, such as baked goods,
snack foods, and crackers. If you use a food high
in saturated fat, keep the amount small. Or, instead
of butter, try tub or liquid margarine, or liquid
vegetable oils such as canola, corn, olive, peanut,
safflower, sesame, soybean, and sunflower.
Keep in mind, all fats have the same amount of
calories. If you need to lose weight, limit the
amount of fats you consume.
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Here's
more on those and other key nutrients:
Potassium--Eating
foods rich in potassium seems to prevent high blood pressure.
Most women get enough potassium in foods. Good sources
of potassium are many fruits and vegetables, some dairy
foods, and fish.
Calcium--Some
populations with low intakes of calcium have more high
blood pressure. Scientists don't know if the higher rates
are from a lack of calcium or an as-yet-unknown cause.
Women also need calcium to prevent osteoporosis, a severe
thinning of bones that can lead to fractures. Osteoporosis
tends to develop after menopause.
You should
try to get 1,000-1,500 milligrams of calcium each day.
Good sources are dairy foods, such as milk, yogurt, and
cheese--but be sure to choose low or nonfat types. They
have as much or more calcium but with less fat and fewer
calories. If milk causes you digestive discomfort, try
yogurt or some lactose-free dairy products.
Magnesium--Scientists
think a diet pattern low in magnesium may cause blood
pressure to rise. But they are not sure whether the increase
is from the lack of magnesium or some unknown factor.
You should get enough magnesium if you follow a healthy
diet pattern. Good sources are whole grains, green leafy
vegetables, nuts, and dry peas and beans.
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