What is hypertension?

Blood pressure is the force of blood against artery walls. It is measured in millimeters of mercury (mmHg) and recorded as two numbers — systolic pressure (as the heart beats) over diastolic pressure (as the heart relaxes between beats). Blood pressure rises and falls during the day. When it stays elevated over time, it’s called high blood pressure or hypertension. A normal blood pressure is less than 120/80, with the optimal range being less than 110/70. A blood pressure of 140/90 is considered high. If your blood pressure is between 120/80 and 139/89, then you are said to have prehypertension. This means that you are at risk for developing high blood pressure in the future.

More than 50 million Americans currently have hypertension. According to new guidelines issued in 2003 by the National Heart, Lung, and Blood Institute, another 45 million Americans now have prehypertension.

Why is high blood pressure dangerous to your health?

High blood pressure is dangerous because it makes your heart work too hard, and the force of its blood flow can harm arteries. High blood pressure often has no warning signs or symptoms. Uncontrolled, it can lead to heart and kidney disease, stroke and dementia.

Recent research shows that 90 percent of all Americans are destined to develop hypertension in their lifetimes.

A recent large meta-analysis found the risk of developing cardiovascular disease doubles every time the diastolic blood pressure (the low number) increases by 10 mmHg and/or the systolic blood pressure (the high number) increases by 20 mmHg. This increased risk starts at or below 115/75 mmHg.

How do you lower your blood pressure?

In nearly all cases, a more healthful diet can lower blood pressure from the prehypertensive range to a far safer level. It also important to exercise, maintain a healthful weight and limit alcohol. According to the National Heart, Lung, and Blood Institute, there is every reason to believe that most people with prehypertension who adopt a low-sodium, Dietary Approaches to Stop Hypertension diet can return their blood pressure to the optimal range and probably keep it there for the rest of their lives. For those who do not have optimum results through diet, the physician will prescribe drug treatment to lower their blood pressure.

Can you tell me more about the DASH diet?

The DASH eating plan includes whole grains, poultry, fish and nuts, and has low amounts of fats, red meats, sweets and sugared beverages. It also is high in potassium, calcium and magnesium as well as protein and fiber.

It is helpful to write down what you are eating for several days or weeks to see how you are doing.

Here are recommended serving sizes:

• Grains: 1/2 cup of cooked grain product like rice, pasta, oatmeal, or barley, 1 slice of bread, or 1 ounce of dry cereal.
• Fruits and Vegetables: 1/2 cup chopped fruits or vegetables, 1 cup leafy greens, 1 medium fruit, 1/4 cup dried fruit, or 3/4 cup 100 percent juice.
• Dairy: 1 cup of skim milk or nonfat yogurt.
• Protein: 2-3 ounces lean meat, poultry or fish, 1/2 cup cooked beans, 2 tablespoons peanut butter, 1/3 cup nuts.

Here’s the amount of recommended daily servings on the diet. The first number is for 1,600 calories per day and the second is for 2,000 calories per day.

• Grains and Grain Products — 6; 7-8.
• Vegetables — 3-4; 4–5.
• Fruits — 4; 4-5.

Lowfat or nonfat Dairy — 2-3; 2-3.

• Meat, poultry and fish — 1-2; 2 or fewer.
• Nuts, seeds and beans — 3 per week; 4-5 per week.
• Added fat and oils — 2; 2-3.
• Sweets — 0 limit; 5 per week.

This diet is higher in fruits, vegetables, grains and dairy products than what most people are used to eating. It also is lower in sweets. For more information on the DASH diet, click on www.nhlbi.nih.gov and search for DASH.

Here’s one of the recipes that is included in the DASH Recipes for Heart Health:

Vegetarian Spaghetti Sauce

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2 tablespoons olive oil

2 small onions, chopped

3 cloves garlic, chopped

1 1/4 cups zucchini, sliced

1 tablespoon oregano, dried

1 tablespoon basil, dried

1 8-ounce can tomato sauce

1 6-ounce can tomato paste

2 medium tomatoes, chopped

1 cup water

In a medium skillet, heat oil. Saute onions, garlic, and zucchini in oil for 5 minutes on medium heat. Add remaining ingredients and simmer covered for 45 minutes. Serve over spaghetti. Makes 6 servings.

Nutritional analysis for 3/4 cup of spaghetti sauce: 102 calories, 5 grams total fat, 1 gram saturated fat, 0 milligrams cholesterol, 5 grams fiber, 459 milligrams sodium, 42 milligrams calcium, 37 milligrams magnesium, 623 milligrams potassium.

To reduce sodium: Use a 6-oz can of no-salt-added tomato paste. New sodium total is 260 milligrams.

— Susan Krumm is an Extension agent in family and consumer sciences with K-State Research and Extension-Douglas County, 2110 Harper St. She can be reached at 843-7058.