Lowering Blood Pressure- Costs, Savings and Tips for All
By Lynn James, M.S., R.D. L.D.N.
Penn State Extension Educator, Northumberland County
Two new studies, the first by National Institutes of Health (NIH) and the other by a non-profit research organization RAND, prove that many potential health and financial benefits can be reaped if Americans cut their average sodium intake. The research clearly document how following a healthier diet and current medical guidelines reduce high blood pressure in dramatic ways.
The researchers estimate if the average sodium intake fell to the recommended level of 2,300 mg per day, there would be 11 million fewer cases of high blood pressure each year. This could save $26 billion in health care costs alone. At present, nearly 73 million American adults have high blood pressure (above 140/90 mm Hg), and 59 million have pre-hypertension, (above the normal 120/80 mm Hg). The costs of treating high blood pressure and related heart disease and strokes are currently $73 billion. Hypertension (high blood pressure) triggers more than one-third of heart attacks, is a leading cause of strokes and kidney failure, is common in diabetics, and plays a role in blindness and even dementia. Anyone can get high blood pressure, but leading risk factors are getting older, being overweight and inactive, and having an unhealthy diet.
The NIH committee's findings include:
—Too many with hypertension and medical professionals don’t treat the disease if only the top number in a blood pressure reading — the systolic pressure — is high. That's contrary to treatment guidelines. Both the top and bottom, diastolic, are important to control.
—Too little dietary potassium and too much sodium fuel high blood pressure. Only 2% of adults eat enough potassium, mostly due to a diet low in fruits and vegetables. An adequate intake of potassium is 4700 mg, but most Americans average half that amount. The largest sources of sodium in our diets are: 10% from foods naturally consumed, 10-25% from use of a saltshaker, and 75% from processed foods (boxed, canned) and eating out.
—Centers for Disease Control (CDC) should work with food manufacturers to lower the sodium hidden inside processed foods, our main source of sodium. The average adult is thought to eat about 3,400 milligrams of sodium a day; the recommended daily limit is 2,300 mg, which could reduce systolic blood pressure by 8 mm/Hg.
—If everyone who is overweight lost 10 pounds, reducing an average systolic blood pressure 10mm Hg, the nation's hypertension cases could drop 8 percent. In addition, engaging in 30 minutes of daily physical activity cuts another 4-9 mm Hg.
Here are some practical ways families and individuals can reduce their risk for high blood pressure, or reduce it if it is already above 120/80:
Limit salt (sodium) in your diet to less than 1 teaspoon (2300 mg) by:
• Use little to no salt at the table or cooking.
• Try herb mixture to season soups, vegetables, main dishes and dips.
• Check Nutrition Facts labels- a low sodium food is less than 140 mg sodium or below 5 percent Daily Value for 1 serving. Choose or prepare meals with 500-600 mg sodium.
Tips: Ask waitress or cook to not add salt to your foods. Read Nutrition Facts food labels and restaurant publications for sodium content before purchasing.
Eat more fresh fruits, vegetables, and dairy
Ten years of research tell us the DASH Diet- Dietary Approaches to Reduce Hypertension, lowers high blood pressure an average of 10 mmHg or more by daily adding foods naturally rich in potassium, calcium, magnesium and lower in sodium:
• 3-4 cups of low-fat or skim milk, low fat yogurt (for calcium)
• 2-21/2 cups each of fruits & vegetables (for potassium)
• ½-1 ounce of beans, or nuts most days (for magnesium)
Tip: Add beans or nuts (1-2 tablespoons) to salads, serve milk with meals, cut back on chips, fried foods, and fast food to lower fat & salt.
Try experimenting with fresh and dried herbs to season your foods without added salt
Use fresh when available at Farmer’s Markets or check produce sections of grocery stores. In general, use 3 times as much fresh herb as dry herb. Try these new herb blends below to season your foods without any added salt. Directions: Combine the ingredients in a jar. Cover tightly, and shake. Keep in a cool, dark, dry place. Yield: ½ cup
Mixed Herb Blend: Blend ¼ cup dried parsley flakes, 2 tablespoons dried tarragon, 1 tablespoon each of dried oregano, dill weed, and celery flakes. Try with fish, eggs, salads, meats, soups.
Mexican Chili Blend: Blend ¼ cup chili powder, 1 tablespoon each of ground cumin and onion powder, 1 teaspoon each of dried oregano, garlic powder, and ground red pepper, and ½ teaspoon cinnamon. Try with salads, ground meats, and poultry.
Greek Blend: Blend 3 tablespoons each of garlic powder and dried lemon peel, 2 tablespoons dried oregano, and a teaspoon of black pepper. Try with tomatoes, other cooked vegetables, and salsa.
Easy Dip Blend: For use when mixing with cottage cheese, yogurt, cheese, or low-fat sour cream. Blend ¼ cup dried dill weed and 1 tablespoon each of dried chives, garlic powder, dried lemon peel, and dried chervil.
Sources:http://www.nal.usda.gov/fnic/DRI//DRI_Water/186-268.
http://www.nhlbi.nih.gov/guidelines/hypertension/express.pdf
