The number of Americans taking prescription drugs for hypertension is up-almost 63 percent in 2002 versus 57 percent in 1994. Given the numerous adverse effects from these drugs-congestive heart failure, digestive problems, fluid retention, kidney dysfunction, and raised blood glucose, LDL, and triglyceride levels-a natural approach seems the wisest first course of action.
What Is Hypertension?
As blood circulates throughout the body, it presses against artery walls. When this pressure becomes too great, these walls may narrow or thicken, putting an extra burden on the heart. Hypertension, or high blood pressure, is defined as blood pressure readings of 140/90 and above (the first figure, or systolic pressure, represents the amount of pressure on the artery walls; the second number, or diastolic pressure, represents the lowest level of pressure). If blood pressure remains too high, this condition can lead to heart disease and stroke, as well as diabetes, eye problems, and kidney damage.
Because hypertension is largely a "silent," or symptomless, disease, it's important to get your blood pressure checked regularly. Unexplained dizziness, headaches, nosebleeds, and sweating sometimes signal hypertension, so always have these symptoms checked out by a healthcare provider as well.
Causes of high blood pressure include:
Lifestyle Changes
"Most likely, a cluster of lifestyle factors is to blame," says James F. Balch, MD. Aim for 30 to 60 minutes of aerobic exercise four to seven days a week. Since dehydration helps raise blood pressure, "drink a glass of clean water every two waking hours," he adds.
"Your meals should be based around fresh, raw vegetables; soy products; whole grains, like oats; beans; and nuts and seeds," advises Dr. Balch, who also recommends plenty of fiber to control or reverse hypertension.
Recent research suggests that fatty fish, rich in omega 3s, helps lower blood pressure. Foods high in potassium (apples, asparagus, bananas, cabbage, oranges, tomatoes) are also useful, while celery, garlic, onions, and parsley have been linked to lower blood pressure, too.
Heart-Healthy Supplements
A number of supplements may lower blood pressure, as well. "Herbs such as hawthorn (500 to 1,500 mg), green tea (50 to 100 mg), and ginger (25 to 50 mg) are safe to use in the management of high blood pressure," says cardiologist Stephen T. Sinatra, MD. He also suggests taking garlic supplements (500 to 1,000 mg) daily. "Garlic has an ACE-inhibiting quality that helps to lower blood pressure," he explains. "In addition, garlic reduces stickiness, therefore lowering your risk of developing clots."
Dr. Balch recommends taking calcium (500 mg) and magnesium (250 mg) twice daily, since these minerals have been shown to lower blood pressure. Other studies have found that CoQ10 also helps.
The Assault on Salt
The 2005 Dietary Guidelines for Americans recommend that young adults consume no more than 2,300 mg of sodium a day, or about one teaspoon. People with high blood pressure or those who are African American, middle-aged, or elderly are advised to consume no more than 1,500 mg a day. Yet American adults average 4,000 to 6,000 mg of salt daily, according to the American Medical Association (AMA). Too much salt for some (especially those who are sodium sensitive) can result in increased blood pressure.
The Institute of Medicine recommends that adults consume at least 4.7 grams of potassium a day to counteract the effects of salt and lower blood pressure, but most of us get only about half that amount. Eat more fruits and veggies to up your potassium intake.
When you're at the supermarket, check Nutrition Facts labels for sodium content. Remember that processed and packaged products may contain both natural and added sodium. Besides "sodium," watch for "soda" and "Na" on ingredients labels.
Almost 80 percent of dietary sodium comes from processed foods and restaurant meals, claims the Center for Science in the Public Interest. The AMA is calling for those amounts to be cut in half. When you're shopping, select unsalted or no-salt-added broths, soups, canned vegetables, and nuts, and avoid salty snacks. Enhance the flavor of your home-cooked recipes with herbs and spices, and ask to have your food prepared without salt when dining out.
Selected Sources "AMA Urges 50% Cut in Use of Sodium" by Bruce Japsen and John Schmeltzer, Chicago Tribune, 6/12/06 } American Heart Association, www.americanheart.org } "-Forgotten Killer' Salt Kills 150,000 a Year, says CSPI Report," Center for Science in the Public Interest, www.cspi.net, 2/24/05 } "Natural Antioxidants from Tomato Extract Reduce Blood Pressure . . ." by Yechiel N. Engelhard, MD, et al., American Heart Journal, 1/06 } "Omega-3 Fatty Acids: Role in Cardiovascular Health and Disease" by M. M. Engler and M. B. Engler, J Cardiovas Nurs, Jan-Feb 2006 } Prescription for Natural Cures by James F. Balch, MD, and Mark Stengler, ND ($24.95, Wiley, 2004) } The Sinatra Solution: Metabolic Cardiology by Stephen T. Sinatra, MD, FACC ($24.95, Basic Health, 2005)
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