Hypertension and a Healthy

LifestylePresented by:

Ellen Lunenfeld, M.D.,

F.A.C.P, F.A.S.N

December 4th, 2014

What exactly is blood pressure?

Systolic

The top number, which is also the higher of

the two numbers, measures the pressure in

the arteries when the heart beats (when the

muscle contracts).

Diastolic

The bottom number, which is also the lower

of the two numbers, measures the pressure

in the arteries between heart beats (when

the heart muscle is resting between beats

and refilling with blood)

How to take your blood pressure

• Sit quietly, resting for at least 5 minutes

first

• Be sure to use the correct sized cuff

• Sit with both feet resting on the ground

and the back supported. Your arm

should be supported and at the level of

your heart.

Blood Pressure Goals

Heart.org

Who is at risk

• African Americans

• Elderly

• People who are overweight or obese

• Those with a Family History

• Unhealthy eaters

• Excessive consumers of alcohol

Why high blood pressure matters

Possible health consequences that can happen over time when high blood

pressure is left untreated can include:

• Damage to the heart and coronary arteries

• Stroke

• Kidney damage

• Vision loss

• Erectile dysfunction

• Memory loss

• Angina

• Peripheral arterial disease

Managing blood pressure

• Enjoy regular physical activity

• Manage stress

• Eat a better diet

• Maintain a healthy weight

• Avoid tobacco smoke

• Comply with medication prescriptions

• If you drink, limit alcohol

Healthy Eating

Avoid

• Saturated and trans-fats

• Sugar

• Sodium

Include

• Fruits

• Vegetables

• Whole-grain, high fiber foods

• Low-fat dairy products

• Beans

• Lean meats

• Fish

DASH

• Dietary Approaches to Stop Hypertension

• Emphasizes vegetables, fruits, and low-fat dairy

• Includes whole grains, fish, poultry, seeds, nuts, and vegetable

oils

• Limits sodium, sweets, sugary beverages and red meats

• Is low in saturated fasts and trans-fats

• Is high in potassium, calcium, magnesium, fiber and protein

DASH

According to one study, following the

D.A.S.H eating plan decreased the

systolic blood pressure an average of

5 mmHg and the diastolic blood

pressure an average of 3 mmHg.

The study showed that the diet was

effective in lowering blood pressure for

all patients, but was particularly

effective for African Americans and

those diagnosed with hypertension.

Getting Started with DASH

• Add 1-2 servings of fruits and vegetables daily

• Choose whole grains over white breads

• Add low fat dairy three times daily

• Limit lean meats to 6 oz daily

• Try vegetarian meals a few times per week

Staying Active

Physical activity not only helps to lower your blood pressure, but it helps to

maintain a healthy weight and manage stress as well.

• Most healthy people should aim to get at least 150

minutes of exercise weekly

• Aim for 40 minutes of moderate to vigorous physical

activity 3-4 times per week to lower blood pressure

• Include muscle strengthening at least 2 times per week

• Include flexibility and strengthening exercises in your

regimen

Getting Active

• Start gradually (if you

have been inactive, ask a

doctor before starting a

regimen).

• Find something that you

like!

• Mix it up!

• Make it social.

Exercise

Stress

• Stress is not a proven risk factor for high blood pressure.

• While your blood pressure may increase temporarily while

you’re stressed, it has not been a proven cause of chronic high

blood pressure.

• Stress DOES cause many people to: overeat or eat unhealthy

foods, smoke, drink or do other activities that contribute to

hypertension.

Ways to reduce stress

• Give yourself enough time to get things done.

• It is okay to say “no.”

• Know your stress triggers and try to modify situations

when you can.

• Think about problems under your control and make a

plan to change them.

• Recognize that there are things that cannot be

changed.

Take Care of Your Mood

• Take time to relax.

• Spend time developing supportive and nurturing

relationships.

• Engage in regular physical activity.

• Limit alcohol.

• Don’t overeat.

• Don’t smoke.

Reducing Stress

• Change how you respond to stressful situations. Try

to focus on the positive, not the negative.

• Know what brings you pleasure and make a

conscious effort to enjoy the experience. Don’t just

participate in these activities. Try to slow down and

consciously enjoy them.

Maintaining a Healthy Weight

• Being overweight

puts you at risk of

developing many

health problems.

• Losing as few as 5-

10 pounds can help

lower blood

pressure.

Tobacco

• While smoking has not conclusively been shown to cause high blood pressure, each cigarette you smoke temporarily raises your blood pressure.

• Smoking an exposure to secondhand smoke does harm cardiovascular and overall health and is related to atherosclerosis (hardening of the arteries).

• Talk to your doctor to discuss ways to get help quitting smoking.

Medications

• If your blood pressure is at a dangerous level (more than

160/100 mmHg) or remains higher than 140/90 mmHg but less

than 160/100 mmHg despite making healthy lifestyle changes,

your doctor will likely recommend medications.

• You may require more than one medication to keep your blood

pressure at a healthy level (many people require 3-4

medications)

• There are many different medications available to treat

hypertension. Talk to your doctor about the ones that would be

best in your particular case.

References and Links

• http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/

new_dash.pdf

• http://www.heart.org/HEARTORG/Conditions/HighBlo

odPressure/HighBloodPressureToolsResources/High

-Blood-Pressure-Tools-

Resources_UCM_002055_Article.jsp

• https://www.heart360.org/

• Content of this presentation largely adapted

from the American Heart Association website