by Frances E FitzGerald

Over 50 million Americans-two-thirds of whom are under the age of 65-suffer from high blood pressure.

Often called "the silent killer " high blood pressure can wreak havoc on the human system without any overt symptoms. In fact, most Americans don't realize they have high blood pressure until they've already experienced cardiovascular damage.

High blood pressure is a dangerous condition that can lead to stroke, enlarged heart, congestive heart failure, kidney and eye damage, atherosclerosis, and premature death.

Unfortunately, there appears to be a decline in hypertension awareness since the early 1990s, according to NHANES III data. The information gleaned in the NHANES survey indicates that rates of blood pressure awareness and control have declined over the past few years.

"This [national data].. . suggests that instead of making progress in combating the health threat posed by high blood pressure, we may actually be backsliding," says Irene Meissner, M.D., a neurologist at Mayo Clinic in Rochester, MN.

So what exactly is blood pressure and why are those numbers so vital to our health? Blood pressure refers to the force of the bloodstream against the walls of the arteries as they deliver blood from the heart to the rest of the body. At the end of each artery, tiny blood vessels called arterioles transport blood to all the tissues. When the muscular walls of the arterioles tighten, blood pressure rises. When the muscles relax, blood pressure

drops, explains The PDR™@ Family Guide to Nutrition and Health™ (Sifton D [ed], Montvale: Medical Economics, 1995).

Normal, healthy blood pressure ranges from about 110/80 to as high as 140/90. The higher number refers to systolic pressure, which is the heart's contractions. The second number, the diastolic pressure, measures the rests between heartbeats.

In Principles of Ambulatory Medicine, Third Edition (Barken LR [ed],Williams and Wilkins, 1991), the levels are listed as:

Normal - Less than 140/90

Borderline - 141/91 to 159/94

High - 160/95 or more

High blood pressure, also known as hypertension, is particularly common in Western societies. Although high blood pressure can affect anyone, certain populations are especially vulnerable: Those with one or two hypertensive parents, individuals over the age of 40, heavy drinkers, African Americans, and obese people. Men are typically at higher risk of hypertension than women.

Barry Elson, M.D., a physician from Northampton, Massachusetts, adds that "Patients on a high-sodium diet, or patients with persistent stress in their life" are also susceptible.

It is important to distinguish between the two primary types of high blood pressure. Secondary hypertension is usually triggered by kidney damage or endocrine dysfunction. Dr. Elson adds that thyroid dysfunction, food allergies, or toxic metal poisoning can also lead to high blood pressure. Secondary hypertension is usually controlled by addressing the primary cause.

Essential hypertension-which accounts for about 95 percent of all high blood pressure cases-has no single, absolutely clear-cut cause. In this article, we will focus on essential hypertension.

Although there are still questions about the roots of essential hypertension, many researchers name two culprits: The typical American diet and lifestyle. Following are some of the factors implicated in this potentially deadly condition:

High-fat, high-sodium diet. William Lee Cowden, M.D., a cardiologist from Dallas, Texas, points out that high blood pressure is almost exclusively found in Western societies. Interestingly, vegetarians-who normally eat a low-fat, low-sodium diet-have a profoundly lower incidence of hypertension than non-vegetarians.

Fat imbalance. Julian Whitaker, M.D., author of Is Heart Surgery Necessary? (Washington: Regnery Publishing, 1995), says the Western diet contains too much saturated fat and too few essential fatty acids.

Dr. Barry Elson concurs. He recommends fish oil or flaxseed oil-rich sources of omega-3 fatty acids-to his hypertensive patients. "Omega-3 fatty acids decrease platelet aggregation," he explains, which reduces the risk of dangerous blood clots.

Nutritional deficiencies. People whose diets are low in potassium, magnesium, calcium, and vitamin C are at greater risk of hypertension.

Obesity. High blood pressure is almost six times more common among overweight people ages 20 to 44, and twice as common in those 45 to 74.

Smoking. Chronic smoking decreases blood flow to the brain, increasing the risk of stroke among smoking hypertensives. In addition, smokers are more likely to consume plenty of alcohol, coffee, and sugar-other factors associated with hypertension. Smokeless tobacco has also been implicated in high blood pressure.

Alcohol. Heavy drinking is another indicator of high blood pressure. The PDR® Family Guide to Nutrition and Health™m recommends a daily alcohol intake of no more than one drink for women and two drinks for men. (A drink equals an ounce and a half of liquor, one average glass of wine, or a standard can of beer.)

Atherosclerosis. A buildup of fatty deposits can narrow the blood vessel, leading to a rise in blood pressure. The increased resistance means the heart has to work harder to pump blood through the body, placing it under incessant strain.

Other triggers for hypertension include lack of exercise, stress, diabetes, and environmental factors.

When is standard blood pressure medication indicated? In cases of severe hypertension (160+/115+), a pharmaceutical medication may be necessary to initially lower it. Dr. Elson prefers lifestyle changes to drug therapy, but he concurs that medication is occasionally necessary. "Some people still need medicines and there is a place for them, because high blood pressure can cause strokes and heart disease:" he says. "But I would venture to say that most patients on high blood pressure medicine do not need it or will not need it if they do the proper lifestyle modifications and nutrient support"

What you eat has a powerful influence on your blood pressure - as well as almost every other aspect of your health. Population studies confirm that certain nutrients promote healthy blood pressure, and certain nutritional deficiencies can contribute to hypertension.

The most well-known dietary bugaboo for hypertensives is sodium. Sodium chloride does increase blood pressure in certain salt-sensitive individuals. More recent research, however, suggests that for most people, the sodium/potassium ratio is more significant than sodium alone. We should be consuming about five times more potassium than sodium (5:1), but the typical American diet includes half as much potassium as sodium (1:2).

By eating more potassium-rich foods, you can reverse the ratio and promote healthy blood pressure. Foods such as bananas, oranges, tangerines, beans, dried peas, and potatoes provide a wealth of natural potassium.

Magnesium is another vital nutrient for blood pressure. One theory is that magnesium activates the body's cellular membrane pump, which pumps sodium out and potassium into the cells.

Population studies have demonstrated that where the magnesium content is high in the water supply, the rates of heart disease and hypertension are lower, according to PK. Whelton and Kiag in "Magnesium and blood pressure: review of the epidemiologic and clinical trial experience" (American Journal of Cardiology 63:26G-30G, 1989). In a clinical trial, magnesium supplementation reduced blood pressure in 19 of 20 hypertensives, compared to zero of four in the control group.

Magnesium-rich foods include nuts (especially almonds, cashews, and pecans), rice, bananas, potatoes, wheat germ, kidney and lima beans, peas, and soy.

Calcium counts, too. Many hypertensives have a lower daily calcium intake than individuals with healthy blood pressure, reports Alternative Medicine: The Definitive Guide, from the Burton Goldberg Group (Puyallup: Future Medicine Publishing, Inc., 1994). People with high blood pressure are advised to eat more calcium-rich foods such as nuts, salmon, sardines, low-fat dairy foods, watercress, kale, broccoli, turnip greens, collard greens, and mustard greens.

So what is the ideal, blood-pressure-friendly diet? "Dietary Approaches to Stop Hypertension"-better known as the "DASH" diet-is widely prescribed for blood pressure patients. The DASH diet restricts saturated fat and emphasizes fruits, vegetables, and low-fat dairy products.

The following, specific guidelines can help you keep your blood pressure on track:

Follow a low-fat diet. You should get no more than 25 percent of your total daily intake of calories from fat, according to author and physician Ray Sahelian, M.D. Fats raise blood pressure by making the blood thicker. They also activate hormones that narrow the blood vessels.

Furthermore, restricting the fat in your diet will help you lose weight, which almost always lowers blood pressure. Eating fewer animal products is an excellent way to cut down on saturated fat.

Increase your intake of potassium, magnesium, and calcium. You can do this by including more plant foods in your meals.

Reduce your intake of salt. This is particularly important for salt-sensitive individuals. Sodium is present not only in table salt, but also in many processed foods. You can cut down on sodium by emphasizing fresh, natural foods.

Restrict your consumption of refined sugars. Refined sugar is often converted to body fat, which is a primary risk factor in hypertension.

Reduce your intake of alcohol.

Eat more hypertension-fighting foods, These include avocadoes, bananas, cantaloupe, honeydew melon, grapefruit, nectarines, oranges, asparagus, broccoli, cabbage, cauliflower, green peas, potatoes, and squash. Onions, garlic, and celery are also considered anti-hypertensive foods.

Diet is only one component of your blood-pressure strategy Since excess body fat is a primary risk factor in hypertension. it is critical to maintain a healthy weight.

The above dietary recommendations will help, as well as consistent physical activity

One study of nearly 15,000 Harvard male alumni found that regular physical exercise was closely associated with a reduced risk of hypertension. reports Michael Janson, M.D., in "Drug-free management of hypertension" (The American Journal of Natural Medicine™ 4[8]:14-17, October 1997). The study found that the sedentary men had a 35 percent higher risk of hypertension than their active counterparts.

Other critical lifestyle changes include eliminating smoking, and restricting or avoiding caffeine.

Certainly, standard blood pressure medications may be indicated in cases of severe hypertension. The implications of untreated high blood pressure are too serious to go untreated. And for any serious health condition, such as hypertension. one should always consult a qualified healthcare professional.

On the other hand, in cases of borderline to moderate hypertension. diet, lifestyle, and supplements can help address the causes instead of merely masking the symptoms. So if your blood pressure isn't dangerously high, suggest to your doctor that you'd like to try lifestyle changes before taking a drug. You may discover that by making smart choices, you can control your own blood pressure. And you'll have yet more proof that-to a great degree-you are truly in charge of your own health.

Frances E. FitzGerald is the editor at IMPAKT Communications, Inc She has a Bachelor of Science degree in psychology from Grand Valley State University in Allendale, Ml, and a Master's degree in English from the University of Illinois, Chicago She is also co-author of Winning at Weight Loss: Achieve Healthy, Permanent Results (Green Bay, lMPAKT, 1999).

Ms FitzGerald had been writing about integrative health topics for the past 10 years

Courtesy - Liverpool Pharmacy 715 Krosno Blvd