The Center for Disease Control (CDC) reports that 1 in 3 U.S. adults (est. 68,000,000) has high blood pressure. In 2010, high blood pressure cost the U.S. $93.5 billion in medications, missed days of work and health care services. High blood pressure can lead to bone loss, sexual dysfunction, coronary artery disease, heart failure, stroke, Dementia, kidney failure, damage to the eyes and more. Known as “The Silent Killer,” high blood pressure may present no outward symptoms until it reaches advance stages. The only way to know for sure if you have high blood pressure is to confer with your doctor and know your numbers.

The National Heart Lung and Blood Institute (NHLBI) defines blood pressure as “the force of blood against the walls of arteries.” It is measured by the pressure in the arteries when the heart beats, as the muscle contracts (systolic) and when the heart rests between beats as it refills with blood (diastolic). It is written as systolic/diastolic. For example, if the systolic pressure is 115 and the diastolic pressure is 79, it is written as 115/79 and read aloud as, “115 over 79.”

As we age, arteries lose elasticity, which increases the risk of hypertension. Family history also plays a role in the likelihood of developing high blood pressure. Dr. Andrew Weil, a leading natural and integrative health advisor, lists stress, excessive salt consumption, a diet low in calcium, magnesium and potassium, excessive alcohol intake, obesity and certain prescription medications as potential contributing factors.

According to the American Heart Association, blood pressure categories are defined as follows:



Dietary and lifestyle choices are key factors in the prevention and control of hypertension. In addition to following doctor’s orders, discuss and incorporate some of the following into your daily self-care plan.

DASH Diet: The NHLBI promotes the DASH diet (Dietary Approaches to Stop Hypertension), which has been proven to lower blood pressure and cholesterol. It is high in fruits and vegetables, low- or non-fat dairy, whole grains and fiber. The DASH diet is also rich in potassium, calcium and magnesium. For recipes, menus and more information, visit
http://www.dashdiet.org.

Dr. Weil recommends the following nutritional measures: • Eat eight to 10 servings of vegetables and fruit per day. • Limit animal protein to six ounces per day. • Limit salt intake. If you are salt sensitive or have a family history or hypertension, reducing salt to about one teaspoon a day may help control your blood pressure.

• Use garlic. It has a modest effect on blood pressure, potentially helping to relax blood vessels.

• Consume four to five servings
of nuts, seeds and dry beans per week. This is equivalent to two tablespoons of nuts or seeds, or 1/2-cup cooked dried beans.

• Eat plenty of fish. Include at least three servings of fish a week, emphasizing cold-water fish such as wild Alaskan salmon and sardines, which are rich in omega-3 fatty acids. Take fish-oil supplements if you cannot get enough omega-3-rich foods.

• Take calcium and magnesium. Inadequate intake of both of these minerals has been associated with high blood pressure. Women should get between 1,000 and 1,200 mg of calcium a day from all sources, while men need no more than 500-600 mg daily from all sources and probably do not need to supplement.

• Take vitamin C. This antioxidant vitamin has been shown to lower blood pressure in people with mild to moderate hypertension.

Exercise: Aerobic activity strengthens the heart, enabling it to pump more blood with less pressure. Exercise also helps maintain a healthy weight, reducing obesity which is a risk factor for high blood pressure. Aim for at least 30 minutes of aerobic activity each day. This may include walking, jogging, swimming or household chores like raking leaves, mowing the lawn or scrubbing/mopping floors. If you are unable to do 30 minutes at one time, break activities into three 10 minute sessions and get the same benefit.

Deep Breathing: Dr. Weil says, “If I had to limit my advice on healthier living to just one tip, it would be simply to learn how to breathe correctly.” Deep breathing lowers blood pressure, increases energy levels, promotes better sleep, helps break down salt, promotes weight loss and relieves stress and tension. Deep breathing exercises can be done anywhere at any time. The goal is to slow your breathing to less than 10 breaths per minute. Inhale for six seconds, hold for 18 seconds, exhale for 12 seconds. Repeat 10 times, twice daily (try it upon rising and
before bedtime).

Reduce Sodium: Most sodium is consumed as sodium chloride, known as table salt. NHLBI recommends a daily sodium intake of 1 teaspoon or less. This includes sodium or salt found in processed foods (read labels), table salt added to foods, Kosher salt and sea salt. Keep your combined daily intake below 2300 milligrams. Use deep breathing twice daily to help break down and eliminate salt from your body.

Limit Alcohol: For weight and blood pressure control, limit alcohol to one moderate drink daily for women, and two drinks daily for men. A drink is 12 ounces of beer, five ounces of wine or 1.5 ounces of 100 proof whiskey, etc.

Quit Smoking: Smoking injures blood vessel walls and accelerates the hardening of arteries. This applies to filtered and unfiltered cigarettes. If you smoke, quit. If you don’t smoke, don’t start. Regular doctor’s visits, compliance with doctors’ orders, a heart healthy diet and common sense goes a long way in the fight against high blood pressure.