5 Smart Ideas for Controlling Your Blood Pressure Naturally

High blood pressure, or hypertension, is called the “silent killer” because you can have no symptoms while the pressure builds up to dangerous levels in your blood vessels. The first time you might realize that you have a serious problem is when you have a stroke.

While a stroke is a common outcome of high blood pressure, it is not the only consequence. It can also lead to a heart attack, vision loss and kidney disease. But these outcomes are not inevitable. You have the power to make changes in your diet and lifestyle that can reduce your blood pressure and minimize the risk of having a heart attack, stroke or other serious outcome.

Needless to say, ‘Prevention is better than cure.” So, here are a few things that you can do to lower your health risks:

Know your family history. If a parent or sibling suffers from high blood pressure, you may be at increased risk. So, monitor your blood pressure regularly and take steps to reduce your chances of developing high blood pressure.

Watch your weight. Being obese is a risk factor for high blood pressure. You can lower that risk by losing weight. If you have already been diagnosed with high blood pressure, losing as little as 5 to 7 percent of your body weight could help to reduce your risk.

Modify your diet. Studies show that what you eat can affect your blood pressure. In particular, if you are salt-sensitive, eating foods that are high in salt or sodium can cause a potentially serious increase in your blood pressure. Keep your sodium intake low to prevent a potentially fatal outcome.

Try the DASH (Dietary Approaches to Stop Hypertension) diet. This diet emphasizes foods that are high in fiber, magnesium and potassium and limits foods that are high in refined carbohydrates, trans fats and saturated fats. Fruits and vegetables are at the core of the DASH diet.

Be active. Physical activity can help to control your blood pressure several ways. One way is by promoting weight loss if you are overweight. Exercise also helps to open the blood vessels to allow oxygen-rich blood to flow to the vital organs to boost performance.

Note: The information provided on this blog is for education and information purposes only and is not intended to diagnose or treat any medical condition. Please consult your personal healthcare provider before making any major changes to your treatment protocol. And consult a registered dietitian for guidance regarding changes to your diet.

What is the Difference Between Sodium and Salt?

Did anyone else notice the blunder in the New York Times City Room Blog of March 17, 2011, in which the author stated "City health officials say that people over 50, blacks and people with hypertension, diabetes and chronic kidney disease should limit their salt consumption to 1,500 milligrams a day, and the other 40 percent of adult New Yorkers should consume less than 2,300 milligrams of salt per day."

Actually, the recommendations are for 1,500 milligrams of sodium per day for people at high risk and 2,300 mg of sodium per day for others. It is very important to understand the difference between sodium and salt because the amount consumed would vary depending on which substance you are referring to. Sodium is a mineral that is part of table salt. Salt, or in this case table salt, is a mixture of two minerals, sodium and chloride or sodium chloride.

Perhaps the following statement taken from the National Institutes of Health website might clarify the point.

"The current recommendation is to consume less than 2.4 grams (2,400 milligrams[mg] ) of sodium a day. That equals 6 grams (about 1 teaspoon) of table salt a day. The 6 grams include ALL salt and sodium consumed, including that used in cooking and at the table. For someone with high blood pressure, the doctor may advise eating less salt and sodium, as recent research has shown that people consuming diets of 1,500 mg of sodium had even better blood pressure lowering benefits."

We all make mistakes; I certainly do. Hope this brief commentary helps anyone who might have been confused by the NY Times article.
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If you have high blood pressure and need help deciding what to eat, consult a registered dietitian. Registered dietitians are the healthcare professionals most qualified by training and experience to help you make the right choices. You can find a registered dietitian by visiting the American Dietetic Association website at www.eatright.org and searching to find a registered dietitian. 

4 Reasons Why You Should Lose Weight Now

Overview

Obesity is a problem of mammoth proportion in the US and fast becoming the trend across the globe. Unfortunately, it can lead to a number of serious health problems. In some cases, these problems could be life threatening. What might seem like just a little extra weight around the waistline could actually signal a firestorm of health problems raging on the inside. As the rate of obesity continues to climb, you can expect the health problems to escalate, as well. But it doesn’t have to happen that way. Losing weight can reverse a great deal of the health problems associated with being overweight or obese. 

Here are 4 good reasons why you should lose weight now: 
1. Cardiovascular disease. Obesity can lead to cardiovascular disease. Studies show that people who are obese are more likely than others to have plaque buildup in their arteries. The buildup of this waxy substance can result in narrowing of your arteries, causing your heart to work harder, and ultimately cause a heart attack or stroke. Losing weight can prevent or slow the progression of cardiovascular disease.

2. Diabetes. Obesity can lead to type 2 diabetes. The massive amount of fat in your body interferes with your body’s ability to use insulin effectively. As a result, sugar builds up in your blood instead of being moved into the cells. Too much sugar in the blood can cause inflammation in the blood vessels and lead to damage to a number of important organs, including the eyes and kidneys. Losing weight can improve blood glucose levels and slow or reverse damage caused by high blood sugar.

3. High blood pressure. Obesity can lead to high blood pressure. If you are obese, it means that you are carrying around a greater load than your body can comfortably manage. It means more blood must be pumped to the vital organs. Getting this job done means that the heart and blood vessels must work harder. This extra work leads to increased tension in the walls of the blood vessels, which often results in hypertension or high blood pressure. Losing weight can reduce the strain on the blood vessels and reduce may reduce your blood pressure.

4. Sadness and depression. Obesity can lead to sadness and depression. If you are overweight or obese, you probably know from experience that it could be really hard to do the fun things you want to do. Instead of living a full, active life, you may turn to food for comfort, perpetuating a cycle of sadness and depression. Losing weight can help to ease the sadness and depression associated with obesity, and allow you to get your life back! 

Clearly, obesity is not just about how you look or what size clothes you wear. It could be disastrous to your health in so many ways. It can literally rob you of the joy of living. But it doesn't have to be that way. You can lose weight, improve your health and get back in the game of living. If you need help, talk to a registered dietitian. You can find one in your area by going to the American Dietetic Association website at www.eatright.org and clicking on the link to “Find a dietitian.”

Eat Potassium-Rich Foods to Lower Your Blood Pressure

Overview
High blood pressure affects millions of people worldwide. While a great deal of attention has been paid to salt (sodium) in the management of blood pressure, much less emphasis has been paid to the importance of potassium in lowering blood pressure.

Could Eating Potassium-Rich Foods Lower Your Blood Pressure?
A number of studies show that increasing intake of fruits, vegetables, seeds and other potassium-rich foods could have a favorable impact on your blood pressure. But most Americans are not eating enough of these foods.

Why Increase Your Potassium Intake?
High blood pressure increases the risk of heart attack and stroke. By lowering your blood pressure, you could lower these risks and prevent premature death from cardiovascular disease.

Effects of Potassium on Blood Pressure
Results of the National Health and Nutrition Examination Survey III demonstrated that people with higher intakes of potassium had lower blood pressure than those with lower levels of intake. The DASH (Dietary Approaches to Stop Hypertension) trial also showed that a potassium-rich diet can result in lower blood pressure. A more recent study from from the Netherlands looked at the average potassium intake in 21 countries and confirmed previous findings, showing that higher levels of potassium results in favorable effects on blood pressure.

Dietary Sources of Potassium

• Bananas, prunes, orange, tomato, raisins 
• Potato 
• Spinach and other green leafy vegetables 
• Dried beans and peas 
• Nuts and seeds 
• Mollasses 

Sources
Linus Pauling Institute at Oregon State University
USDA National Nutrient Database
NHANES III PubMed
Boosting Potassium Intake Would Cut MI and Stroke Deaths 

Is Obesity Ruining Your Health?

Overview

You may be at risk for a number of chronic diseases if you are overweight or obese, according to the U.S. Centers for disease Control and Prevention. Despite this dire warning, two-thirds of American adults are overweight or obese. And each day, millions attempt to lose weight. Some succeed. But many lose a few pounds, or even a lot, only to regain it.

According to the statistics on losing weight, only about five percent of those who lose weight are able to keep it off for more than five years. That leaves millions of people at risk for chronic diseases like diabetes, high blood pressure, heart disease and other lifelong health problems.

Obesity and Diabetes

Although not everyone who is obese will develop diabetes the chances are, if you are obese, you are at increased risk for diabetes. Obesity is marked by an unusually high number of fat cells and large deposits in those cells. As a result, your body develops a resistance to insulin, which is needed to metabolize sugar for energy. Instead of using this sugar for energy, your body creates a resistance to insulin. That is why type 2 diabetes, the type associated with obesity, is called insulin resistance diabetes. When this happens, your blood sugar becomes elevated and remains elevated for a while. Then you might experiences a sudden drop in your blood sugar. These highs and lows can be dangerous to your health.

High Blood Pressure and Obesity

The extra work that your body has to do to carry around the excess weight when you are obese can cause high blood pressure and take a toll on your health. You are more likely to deposit fat in the lining of your blood vessels if you are obese. This fat then causes the blood vessels to become narrow. The arteries may become thick and hard also, which complicates the problem. As a result of these changes, it becomes difficult for blood to flow through the blood vessels and get to vital organs. When this happens, your blood pressure builds up, leading to a diagnosis of hypertension or high blood pressure.

Heart Disease and Obesity

Obesity is a major contributing factor in the development of heart disease in the United States. The work of your heart is critical in pumping oxygen-rich blood to the lungs and other vital organs. This is generally not a problem if you are not overweight or obese. But the more weight you gain, the harder your heart has to work to get the blood-and oxygen-to the lungs and other vital organs. The muscles of your heart could actually become damaged, less efficient and finally stop working, resulting in a heart attack.

High Cholesterol and Obesity

You might have heard a lot of bad things about cholesterol and think that nothing good could come from cholesterol in your body. Actually, cholesterol is not all bad. It plays a vital role in making vitamin D from the sun; it is used for synthesizing hormones, such as testosterone, estrogen and progesterone; . However, too much cholesterol can result in clogged arteries, which can ultimately lead to a heart attack or stroke. 

The more fat there is in your body, as in the case of obesity, the more likely you are to have dangerously high levels of cholesterol. This can happen because you consume too much cholesterol or your body produces too much and at the same time, loses the ability to get rid of the excess. Cholesterol then builds up in the arteries (blood vessels), causing them to become narrow and making it hard for blood to get to the heart, lungs, brain and other organs. 

In some cases, cholesterol-rich plaque may build up in the arteries. Ultimately, a piece of this plaque may break off, travel in the blood, and end up causing a blockage in one of the blood vessels, If this blockage prevents the blood from reaching your heart or brain you can have a stroke.

Prevention

One of the most important things that you can do to prevent chronic diseases like diabetes, high blood pressure, heart disease and high cholesterol is to lose weight. Numerous studies show that losing as little as 7 to 10 percent of your body weight can improve symptoms of diabetes, high blood pressure, heart disease and may reduce cholesterol levels.

Simple steps like eating smaller portions, cutting back on foods that are high in calories from sugar and fat, and reducing salt intake can help you to lose the weight and improve your health. The evidence for the health benefits of losing weight is so powerful that there is growing emphasis on losing weight to prevent or control obesity-related chronic diseases. In some instances, you might even be able to reverse the condition.

About Dr. Dorene E. Carter

Dr. Dorene E. Carter is a registered dietitian and nutrition consultant with over 25 years of experience in nutrition education, counseling, training, consulting and writing. She is founder and CEO of CHANA Project, the Child Health and Nutrition Access Project, a nonprofit organization serving children and families. Dr. Carter received her PhD in Nutrition from the University of California, Berkeley.

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