One of the controversies in medicine is: What is normal blood pressure?
How low should it be to ensure the lowest risk of heart attack, and stroke, and heart failure – the three most common results of high blood pressure causing death and disability?
The latest studies indicate that 140/95 – the generally accepted definition of hypertension (high blood pressure) – is too high. Lowering the systolic pressure (the upper number) to 120 reduces the risk of heart failure by 38% and the risk of death from heart disease by 43%.
The newest concept is that area between 120/80 and 140/95 should be called pre-hypertension and should be treated, striving to reach the lower level if at all possible.
The question remains how best to lower the blood pressure – in those with hypertension, i.e., blood pressure higher than the high number – and in those with pre-hypertension, i.e., between the two sets of numbers.
In the latest study, patients sometimes had to take up to five medicines to bring the blood pressure down to the desired level. Should more people be taking more blood pressure medicine? Are there are other methods that also lower blood pressure?
Consider these suggestions from an article at www.mayoclinic.org and a supplemental article at www.medicinenet.com. All of these ideas can lower systolic blood pressure.
- Weight loss of 8 to 10 pounds in overweight or obese people – 3-4 points.
- Thirty minutes per day of exercise – 4-9 points.
- Eating a healthy diet (legumes, whole grains, nuts, vegetables and fruits) and skimping on saturated fat and cholesterol – 10-14 points. Called the DASH diet, it helps people lose weight. The diet’s secret ingredient is extra potassium from the fruits and veggies.
- Reducing sodium in the diet below 2,300 mg/day – 2-8 points. Great, especially in those sensitive to salt (African-Americans, older than 50, people with known HBP, diabetes, chronic kidney disease).
- Limiting alcohol intake – 2-4 points
- Stopping smoking – 5-10 points within minutes!
- Cutting back on caffeine – 7-10 points
- Reducing stress reactions – 5-15 points.
Even considering that some of these strategies would have overlapping results, the combined results of all of these in the same person could lower systolic blood pressure 38-74 points. By any standard this would be a wonderful result for any blood pressure lowering medicine. This result could certainly move a person out of the pre-hypertension category and into the lowest risk group – all by means of lifestyle changes.
These results are not theoretical. People have actually made these changes and achieved these levels. But how can one make this happen? One must make the choice that excellent health and productive longevity is more important than maintaining lifestyle habits that cause illness and are ultimately destructive. But the choice is yours.
Choose life.