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What is Hypertension?
Hypertension, also known as high blood pressure. High blood pressure (or hypertension) is defined in an adult as a blood pressure greater than or equal to 140 mm Hg systolic pressure or greater than or equal to 90 mm Hg diastolic pressure.
Types of Hypertension
Essential Hypertension or Primary Hypertension Hypertension of an unknown cause, which may be the result of a combination of poor lifestyle choices and genetics. Lifestyle factors that may play a role include poor diet (high sodium, low fruit and vegetable intake), tobacco use, limited physical activity, stress, and overweight/obesity. Secondary HypertensionHypertension that arises as a result of another disease, most often associated with the endocrine system (the bodys gland system, responsible for secreting hormones). Secondary hypertension may be resolve with treatment of the underlying condition.
What to do?
Hypertension can be controlled through lifestyle changes, research has shown that modest lifestyle and dietary changes can help treat and often delay or prevent high blood pressure. Things to do:
DASH-Sodium diet and other dietary plan Weight loss Increased physical activity Limit alcohol
DASH
The DASH (Dietary Approaches to Stop Hypertension) dietary pattern is recommended by the American Heart Association, and the National Cancer Institute. The DASH diet is an overall eating plan that focuses on eating twice the average daily amount of fruits, vegetables, complex carbohydrates and low-fat dairy products. Under the DASH 2 low sodium diet, people with Stage 1 hypertension were able to lower their blood pressure as much or more than any anti-hypertensive medication had been able to decrease it.
DASH
The DASH-Sodium Diet: Emphasizes more fruits, vegetables, low-fat dairy foods Contains smaller amounts of red meat, total and saturated fat, cholesterol and sugar Higher in potassium, magnesium, and calcium Includes whole grains, poultry, fish and nuts Limits sodium
DASH
In the DASH-Sodium Diet study, blood pressure reduction was Achieved within 2 weeks of starting the DASHSodium Diet Greater in patients with hypertension and less in normotensive patients Occurred in all groups studied, i.e., men, women, African Americans and elderly
Weight Loss
A 10 kg (approximate 20 lb) weight loss will produce a 5-20 mmHg reduction in systolic blood pressure and will likely reduce the severity of other CVD risk factors.
Limit Alcohol
Limit to not >1 drink/day for women or not >2 drinks/day for men. Alcohol intake exceeding these levels contributes to high blood pressure and elevated triglycerides, and is not cardioprotective. Alcoholic beverages can be a hidden source of calories (alcohol=7 calories/gram) and contribute to excess body weight.