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.
|
About Smoking |
| 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.
|
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.
|
If You Have Diabetes |
| 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.
|
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.
|
Hold the Salt
|
| Here are some tips
to help you cut back on salt and sodium:
- Add less salt
at the table and in cooking. Try reducing the
amount a little at a time until you use none.
- Season with black
or green pepper, garlic, ginger, minced onion,
or lemon juice.
- Use fewer prepared
sauces, mixes, and "instant" products, such
as flavored rices, pasta, and cereals. These
usually have salt added.
- Use vegetables
that are fresh, frozen, or canned without added
salt.
- 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."
- 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.
|
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.
|
Sensible Snacks
|
To help cut back
on sodium, snack on:
- Bagels, raisin
toast, or English muffins
- Air-popped popcorn
with no salt or butter
- Unsalted pretzels
and crackers
- Low-fat cookies
(animal crackers, fig bars, ginger snaps)
- Fruit juices
and drinks
- Nonfat frozen
yogurt, sherbet, and popsicles
- Hard candy or
jelly beans
|
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.
|
A Word About Fats
|
| 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.
|
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.
|
.gif)
