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528 Chama, N.E., Albuquerque, NM 87108 http://www.cbass.com |
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BLOOD PRESSURE AND LIFESTYLE The September 2023 Tufts Health & Nutrition Letter discusses high blood pressure: "The Silent Killer." Frankly, I've never studied blood pressure to any extent: mine has always been normal and that's all I cared about. The Tufts Letter, however, has my attention. I want to pass on what I've learned and lifestyle choices that influence blood pressure. Normal blood pressure is less than 120 on top and 80 below. My latest readings on our home monitor are 110 over 66, so I'm good. The first number, the systolic blood pressure, is the pressure on the artery walls when the heart contracts and pushes blood out into the arteries. The second number, the diastolic pressure, is the measure when the heart is at rest between beats. Blood pressure goes up if the artery walls stiffen or if the volume of blood increases. Excess salt in the diet is often the culprit, causing excess water retention. "Over time, the increased pressure on the blood vessel walls can create an environment that allows atherosclerotic plaque to build up," Tufts Letter tells us. "This plaque makes the walls stiffer and narrower, which results in even higher blood pressure." Tufts calls high blood pressure The Silent Killer, because it "generally has no symptoms, but it is extremely damaging to your health. Atherosclerotic plaque is the leading cause of chest pain (angina), heart attack, and stroke. In the presence of less flexible and narrower blood vessels, the heart needs to work harder, which contributes to heart failure." And get this: "High blood pressure also effects the brain. Hypertension increases stroke risk and, as brain cells receive less and less oxygen and nutrients through plaque narrowing vessels, risk for cognitive decline increases." Lifestyle Choices See your doctor regarding medications; I'll focus on lifestyle. I've already noted the importance of limiting sodium intake. Tufts adds that we need some sodium in our diet. "Unfortunately, most Americans consume more than the recommended 2,300 milligrams a day. Research shows even modest reduction in salt can result in reduced blood pressure over time." Carol and I have no salt shakers on our dinner table, limit processed foods, and rarely eat out. Tufts adds that "eating plenty of naturally low-sodium fruits, vegetables, legumes, and unsalted nuts and seeds ensures you get minerals that help support healthy blood pressure, including potassium...These minimally processed plant foods also provide fiber, which is another dietary component research shows may help lower blood pressure."In addition to healthy food choices, Tufts adds that "losing weight, moving more, limiting alcohol, avoiding tobacco, getting adequate sleep, and limiting or managing stress all help prevent and treat high blood pressure."
This photo by Guy Appleman was taken on the roof of the building where we work out to help keep our blood flowing and pressure low. Finally, Tufts suggests buying a blood pressure monitor. Ours is an OMRON which can be found in large department and drug stores and online. Our dear friend Arnie Jensen, MD, recommended a home monitor to keep track of blood pressure. A hot responder himself, he warned that the stress of a doctor's office can bring on white coat hypertension, a false alarm. I alert the technician every time they take my pressure. They often tell me that I'm not alone. See your doctor if you have more questions or concerns about your blood pressure. November 1, 2023 Ripped Enterprises, P.O. Box 51236, Albuquerque, New Mexico 87181-1236 Home | Products Index | Ripped Bks | Lean Adv. Bks | Lean For Life | Recommended Bks | |Consultations | Tapes | To Order | Feedback] Copyright © 2023 Clarence and Carol Bass. All rights reserved.
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