HBP occurs when the there is higher than normal pressure on blood vessel walls. Many times it can occur when the artery is damaged, or by plaque build-up from high cholesterol on the walls of arteries. When this pressure is prolonged, it increases the workload of the heart, and can contribute to plaque formation in the arteries. This can increase one’s risk for developing heart disease, kidney disease, blindness or stroke.
The National Heart Lung and Blood Institute estimates that one in every three American adults have HBP. Nearly 70 million more adults are at risk of developing HBP and nine in every 10 people will probably develop HBP by the time they reach their mid 60's. To help prevent and control this condition, maintaining a healthy lifestyle is the key.
Lifestyle modifications include: attain/maintain a healthy weight, exercise, quit smoking, limiting alcohol intake, and managing stress. Increased intake of potassium containing foods has also been shown to assist in the reduction of HBP. Over 25 intervention studies concluded that blood pressure was reduced in individuals who had a high intake of potassium. Additionally, a potassium rich diet has been linked to a decreased risk of stroke in people with normal and HBP. The recommended daily intake of potassium for adults is 4700 mg.
The DASH (Dietary Approach to Stop Hypertension) Eating Plan incorporates fruits, vegetables, and low-fat dairy products. When followed, this plan has been shown to increase consumption of potassium, calcium and magnesium, protein, and fiber.
The top 10 sources of potassium for Americans include:
- Milk
- Potato products
- Coffee
- Tomato products
- Beef
- Orange/Grapefruit juice
- Bananas
- Dried Beans/Lentils
- Poultry
- Bread
Source: Cotton PA, Subar AF, Friday JE, Cook A. Dietary sources of nutrients among US adults, 1994-1996.J Am Dietetic Assn. 2004;104:921-930.
Additional sources of potassium include sweet potatoes, greens, seafood, blackstrap molasses, soybeans, low-fat dairy products, melon, apricots, prunes, canned beans (such as white, black, red).
Sodium and potassium are electrolytes that help conduct electrical flow in the body. They also regulate fluid balance, nerve transmission, cell membrane activity, cardiac muscle function. They act like a symphony together (other electrolytes include calcium and magnesium) working to help keep our bodies humming. If we don’t have that balance, we can not only have cardiac problems, but experience mental confusion, fatigue, muscle weakness, dizziness, and thirst.Because a high sodium intake can lead to fluid retention, it can potentially aggravate HBP.
Therefore, reaching for something other than the salt shaker can not only add more flavor, it may benefit your heart as well. We still need sodium (it is found mostly in processed foods), just not as much as we consume. The American Heart Association recommends a daily sodium intake of 2400 mg/day for adults. A few suggestions for reducing sodium:
- Aim for fresh or frozen fruits and vegetables without added salt, sugar or fat.
- Read labels of products for sodium content.
- Have or work towards a meal target of 500-700 mg sodium per meal.
- Purchase products with reduced sodium content—many are now the same price as “regular” or “low sodium” foods.
- If you are going to buy snack items, such as pretzels, try no salt added. If that does not appeal to you, mix in half regular half no salt added. Try something new.
- Give it time. Our bodies take a while to adjust to a lower sodium intake.
- Use fresh or dried herbs, spices, citrus, vinegar’s, etc to flavor your foods.
- If you’re in the habit of seasoning your food (usually with the salt shaker) before you taste it, replace the salt shaker with a shaker of a different seasoning that has a lower sodium content that straight salt.
- Try making your own blend with your favorite herbs and spices.
- When dining out, request the salt be left out. Flavor it yourself, and try something new like lemon, tobasco, salsa, mustard, vinegar, etc. Of course, if the sauces/flavorings are loaded with lots of cream, butter, oil, cheese, etc. ask for it on the side, and drizzle rather than pour it on. Chances are a drizzle will give just as much flavor than a pour. Sometimes less truly is more savoring. Try it!
For additional information, go to http://www.americanheart.org/ (American Heart Association), or http://www.eatright.org/ (American Dietetic Association).
Sources:
1. Isralli ZH, Hernandez-Hernandez R, Valasco M. The future of antihypertensive treatment. Am J Ther. 2007;14:121-134.
2. What is High Blood Pressure?http://www.nhlbi.nih.gov/health/dci/Diseases/Hbp/HBP_WhatIs.html, Accessed September 13, 2008.
3. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington, DC: National Academies Press, 2005, Available at http://books.nap.edu/catalog/10925.html. Accessed September 13, 2008.
4. U.S. Department of Health and Human Services. The Seventh Report of the Joint National Committee on Prevention, Detection, Evaluationand Treatment of High Blood Pressure, 2004. Available at http://www/nhlbi.nih.gov/guidelines/hypertension/ Accessed September 13, 2008.
5. Appel LJ, Brands MW, Daniels SR, Karanja N, Elmer PJ, & Sackd FM. Dietary approaches to prevent and treat hypertension: A scientific statement from the American Heart Association. Hypertension 2006;47:296-308.
6. Sodium. http://www.americanheart.org/presenter.jhtml?identifier=4708 Accessed September 13, 2008.
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