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<p align="center"><b><font face="Verdana" size="5" color="#0000FF">Eat
Well/Be Fit</font></b></p>
<p align="center" style="margin-top: 1; margin-bottom: 1"><b>
<font face="Verdana">Lowering Your Blood Pressure</font></b></p>
<p align="center" style="margin-top: 1; margin-bottom: 1">
<font face="Verdana"><font size="2">Alison Lanifero, MS, RD, LDN<br>
Outpatient Dietitian, Beth Israel Hospital- Needham</font><b><br>
</b></font></p><!--mstheme--></font></td>
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<font face="Verdana" size="2"><span style="font-family: GE Inspira">Lifestyle
modification is encouraged for everyone whether you are trying to prevent or
control high blood pressure. The connection between high blood pressure and
heart (and kidney) disease is very strong, so no matter what your current blood
pressure is, it is important to protect yourself. New research from the
Framingham Heart Study indicates that 55 year olds with normal blood pressure
have a 90% risk of developing high blood pressure sometime in their lifetime.
A normal systolic blood pressure (top number) for adults is <120 and a normal
diastolic blood pressure (bottom number) is <80.</span></font></p>
<p class="MsoNormal" style="text-align: justify; margin: 1px 5px">
<font face="Verdana" size="2"><span style="font-family: GE Inspira">Take these
steps to protect yourself:</span></font></p>
<p class="MsoNormal" style="text-align: justify; margin: 1px 5px">
<font face="Verdana" size="2"><span style="font-family: GE Inspira"> </span></font></p>
<p class="MsoNormal" style="text-align: justify; margin: 1px 5px">
<font face="Verdana"><span style="font-family: GE Inspira; font-weight: 700">
<font size="2">Maintain a healthy weight or lose weight if you are overweight:</font></span></font></p>
<p class="MsoNormal" style="text-align: justify; margin: 1px 5px">
<font face="Verdana" size="2"><span style="font-family:"GE Inspira"">
Research shows that losing as little as 10-pounds can help to improve blood
pressure. The Body Mass Index (BMI) and waist circumference are used to
determine a healthy weight. A �normal� BMI is less the 25. Carrying extra
weight in the abdominal area also increases your risk of health problems. Women
should aim to keep their waist circumference <35 inches and men should aim to
keep this <40�. </span><span style="font-family: GE Inspira">If you don�t
know your BMI, check it out here:
<a style="color: blue; text-decoration: underline; text-underline: single" href="http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/risk.htm">
http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/risk.htm</a></span><span style="font-family:"GE Inspira"">.
For every 20 pounds you lose, you can lower your systolic blood pressure (the
top number) by 5-20mm Hg. </span></font></p>
<p class="MsoNormal" style="text-align: justify; margin: 1px 5px">
<font face="Verdana" size="2"><span style="font-family: GE Inspira"> </span></font></p>
<p class="MsoNormal" style="text-align: justify; margin: 1px 5px">
<font face="Verdana"><span style="font-family: GE Inspira"><font size="2"><b>
Exercise daily:</b> </font></span></font></p>
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<font face="Verdana" size="2"><span style="font-family:"GE Inspira"">
The recommendation for exercise is 30minutes of a moderate intensity
cardiovascular exercise most days of the week. This amount of moderate
intensity exercise on most days of the week has been shown to reduce systolic
blood pressure by 4-9 mm Hg. </span></font></p>
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<font face="Verdana" size="2"><span style="font-family: GE Inspira"> </span></font></p>
<p class="MsoNormal" style="text-align: justify; margin: 1px 5px">
<font face="Verdana"><span style="font-family: GE Inspira"><font size="2"><b>
Follow a DASH style-eating Plan:</b> </font></span>
<span style="font-family:"GE Inspira""><font size="2">DASH stands for
�Dietary Approaches to Stop Hypertension� and this eating plan has been shown in
several studies to be effective in lowering the blood pressure. The DASH diet
is rich in fruits & vegetables which provide a great source of potassium, as
well as low fat dairy products (milk & yogurt). It also includes whole grains
(wheat, oat, bran based grains), beans, poultry, fish and nuts. The DASH diet
is low in red meat, full fat dairy foods, saturated fats and highly processed
foods. The DASH eating plan has been shown to reduce systolic blood pressure
by 8-14mmHg. </font></span></font></p>
<p class="MsoNormal" style="text-align: justify; margin: 1px 5px">
<font face="Verdana" size="2"><span style="font-family: GE Inspira"> </span></font></p>
<p class="MsoNormal" style="text-align: justify; margin: 1px 5px">
<font face="Verdana"><span style="font-family: GE Inspira; font-weight: 700">
<font size="2">Limit excess sodium intake:</font></span></font></p>
<p class="MsoNormal" style="text-align: justify; margin: 1px 5px">
<font face="Verdana"><span style="font-family: GE Inspira"><font size="2">Reduce
sodium intake to no more then 2,300mg per day. Eat mostly fresh foods, and try
to limit heavily processed foods that use salt as a preservative (frozen
dinners, canned foods, boxed pasta/ rice dishes, many marinades). Avoid using
the salt shaker, and try to use herbs instead. </font></span></font>
<font face="Verdana" size="2">Restricting dietary sodium has been shown to
reduce systolic blood pressure by 2-8 mmHg.</font></p>
<p class="MsoNormal" style="text-align: justify; margin: 1px 5px"> </p>
<p class="MsoNormal" style="text-align: justify; margin: 1px 5px">
<font face="Verdana" size="2"><span style="font-family: GE Inspira"><b>Limit
alcohol intake:</b> </span></font></p>
<p class="MsoNormal" style="text-align: justify; margin: 1px 5px">
<font face="Verdana" size="2"><span style="font-family:"GE Inspira"">
Men should have no more then two drinks per day; and women no more then one.
Reducing alcohol intake has been shown to reduce systolic blood pressure by
2-4mm Hg. </span></font></p>
<p class="MsoNormal" style="text-align: justify; margin: 1px 5px">
<font face="Verdana" size="2"><span style="font-family: GE Inspira"> </span></font></p>
<p class="MsoNormal" style="text-align: justify; margin: 1px 5px">
<font face="Verdana"><span style="font-family: GE Inspira"><font size="2"><b>
Take prescribed medications as advised by your doctor:</b></font></span></font></p>
<p class="MsoNormal" style="text-align: justify; margin: 1px 5px">
<font face="Verdana"><span style="font-family: GE Inspira"><font size="2">Even
if you take medication to control your blood pressure, it is still advised to
follow the healthy lifestyle tips mentioned in this article.</font></span></font></p>
<p class="MsoNormal" style="text-align: justify; margin: 1px 5px">
<font face="Verdana" size="2"><span style="font-family: GE Inspira"> </span></font></p>
<p class="MsoNormal" style="text-align: justify; margin: 1px 5px">
<font face="Verdana" size="2"><span style="font-family: GE Inspira">Source:
<a style="color: blue; text-decoration: underline; text-underline: single" href="http://www.nhlbi.nih.gov/guidelines/hypertension">
www.nhlbi.nih.gov/guidelines/hypertension</a></span></font></p>
<p class="MsoNormal" style="text-align: justify; margin: 1px 5px">
<font face="Verdana" size="2"><span style="font-family: GE Inspira"> </span></font></p>
<p class="MsoNormal" style="text-align: justify; margin: 1px 5px">
<font face="Verdana" size="2"><span style="font-family: GE Inspira">Other
Resources: </span></font></p>
<p style="margin: 1px 5px"><font face="Verdana" size="2">
<span style="font-family:"GE Inspira"">
<a style="color: blue; text-decoration: underline; text-underline: single" href="http://www.nhlbi.nih.gov/health/public/heart/hbp/hbp_low/hbp_low.pdf">
http://www.nhlbi.nih.gov/health/public/heart/hbp/hbp_low/hbp_low.pdf</a></span></font></p>
<p style="margin: 1px 5px"><font face="Verdana" size="2">
<span style="font-family: GE Inspira">DASH DIET:</span></font></p>
<p class="MsoNormal" style="text-align: justify; margin: 1px 5px">
<font face="Verdana" size="2"><span style="font-family:"GE Inspira"">
<a style="color: blue; text-decoration: underline; text-underline: single" href="http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf">
http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf</a></span></font></p>
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