High blood pressure plagues about one in three Americans, according to the Centers for Disease Control and Prevention. More sobering is the fact that less than 40 percent of those individuals have their condition under control.
Part of the gap may lie in its symptoms. For the most part, high blood pressure is asymptomatic. One may not experience noticeable symptoms. Rather, the diagnosis often comes from the doctor during a routine check-up.
Treatment Options
Medications such as beta blockers and ACE inhibitors can effectively control blood pressure. However, these drugs are not without side effects. Beta blockers can cause low blood pressure and dizziness. ACE inhibitors may cause a persistent cough. Diuretics can increase the risk for sunburn.
According to the American Heart Association, some lifestyle changes can help get blood pressure under control including regular exercise and a healthy diet. The next question may be what type of exercise is best to see a positive change?
Regular Exercise
Two 2005 studies by the Catholic University of Leuven in Belgium may shed some light. The studies looked at the effects of both resistance and endurance training on blood pressure. The analysis found that participants engaging in resistance training lowered their blood pressure by 3.2 mm/Hg for the systolic pressure, the top number. Their diastolic pressure dropped by 3.5 mg/Hg.
Endurance training also showed health benefits, showing similar figures. However, resting blood pressure also saw a significant decline as well as the other risk factors of heart disease including an increase in HDL or good cholesterol and weight reduction.
Diet
Diet studies have focused on three major areas of concern: calorie, fat, and sodium intake. Calorie intake is obvious. The more a person weighs, the harder the heart must work during exercise and all activities. High fat intake increases the risk for developing atherosclerosis as well as upping the caloric intake.
The effect of sodium is less obvious. Ingesting more than the 2,300 mg of sodium each day increases the amount of fluid in the bloodstream. A balance exists between the blood and the surrounding tissue. If salt intake increases, the body will retain more water to maintain the correct balance. This increases the volume of the blood, likewise causing an increase on the work the heart performs.
Diet Tips
A significant change in sodium levels can occur simply from eating less processed food. The USDA Center for Nutrition Policy and Promotion estimates that up to 75 percent of salt intake may come from processed foods.
While some sources like cured meats are evident, high sodium levels exist in other types of food such as fresh chicken, butter, and canned goods. Many restaurants will also use pre-prepared foods which are laden with sodium.
To reduce salt, one can simply cook more meals at home where salt can be controlled. Eating unprocessed foods such as fresh fruits and vegetables can also make a dent in salt intake. Many foods such as sausage or bread can be prepared at home rather than buying grocery store varieties.
Knowledge is the most important ally. Reading labels will increase the awareness about sodium content. If it comes down to a choice, one can opt for the product with less salt. Little changes can make a profound difference. The adage that knowledge is power is hardly more evident than how it applies to taking charge of one’s health.
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
Sources:
Centers for Disease Control and Prevention: High Blood Pressure Facts cdc.gov
Cornelissen, V. and R. Fagard. Effect of Resistance Training on Resting Blood Pressure: A Meta-Analysis of Randomized Controlled Trials. Journal of Hypertension, February 2005, 23(2):251-9.
Cornelissen, V. and R. Fagard. Effects of Endurance Training on Blood Pressure, Blood Pressure-Regulating Mechanisms, and Cardiovascular Risk Factors. Hypertension, October 2005, 46(4):667-75.
USDA Center for Nutrition Policy and Promotion: Science Base - Section 6: Sodium, Potassium, and Water cnpp.usda.gov
