Take heart

Lowering blood pressure may reduce risk of heart disease

Heart disease is the leading cause of death among Americans. Every 25 seconds an American has a coronary event and every minute the result is death. But what if you could reduce your risk of getting this dangerous condition? A recent study found that lowering high systolic blood pressure may be an effective means of heading off heart disease before it develops, especially for women. Changes in lifestyle and, if necessary, medications may help keep blood pressure under control and heart disease at bay.

So how do you lower your blood pressure?

Your systolic blood pressure is the top number in your blood pressure reading and measures the pressure when the heart contracts. Following are some tips for keeping your blood pressure within the ideal range of 90 to 120.

Slim down. Increased weight usually is accompanied by an increase in blood pressure. But don't simply monitor the scales; watch your waistline, too. Carrying extra weight around your middle puts you at greater risk for high blood pressure.

Get regular exercise. Thirty to 60 minutes of physical activity most days of the week can lower your blood pressure 5 to 10 mm Hg. Walking, biking and swimming are just some of the ways to get the aerobic exercise needed to make your heart stronger and able to pump more blood with less effort.

Avoid tobacco. Nicotine in tobacco products may raise your blood pressure 10 mm Hg for up to an hour after you smoke. Taking regular smoke breaks throughout the day means your blood pressure may be constantly elevated.

Limit sodium, increase potassium consumption. A recent study found that Americans whose diets are high in sodium and low in potassium have twice the risk of dying from a heart attack. American adults typically consume an average of 3,300 mg sodium, primarily in the form of pre-packaged and restaurant foods. That's more than twice the recommended amount for most Americans. Next time you need a snack, try reaching for potassium-rich fresh fruits and vegetables or yogurt, rather than a sodium-laden bag of chips. Generally, a high-potassium, low-sodium diet will reduce blood pressure and improve overall health.

Avoid added sugar. Processed foods contain another nutrition bugbear, fructose. The rise in fructose consumption over the past century correlates to the increased incidence of high blood pressure. The findings of one study indicate that adults who consume 74 grams or more a day of fructose – the equivalent of 2.5 sugary soft drinks a day – had significantly higher odds of developing high blood pressure.

Monitor your blood pressure. Being alert to any changes in your blood pressure will help you stay one step ahead of any health risk associated with these changes. Make regular appointments with your doctor and talk to him or her about whether it's best for you to monitor your blood pressure at home or during regular checkups.