Controlling High Blood Pressure: A Woman's Guide - Pamphlet

Pamphlet by: National Heart, Lung, and Blood Institute, Sept, 1999

Otherwise, get out and get active. Work up to a comfortable pace and schedule, it may be hard to stick with an activity, particularly if you feel pressed for time. But remember: It doesn't need much time and the reward is better health.

It may help you keep going if you do an activity with a friend or family member. Or, you can try switching activities. For instance, use a stationary bicycle three days a week and walk the other days.

Being physically active has many benefits. You'll sleep better. And, you'll feel a sense of accomplishment from having taken charge of your health.

Reduce Salt and Sodium

Studies show that salt and sodium affect blood pressure. Cutting back on salt and sodium can cause blood pressure to drop.

Some people are very sensitive to salt and sodium. Many African Americans and older persons are especially sensitive to salt and sodium.

Sodium is found naturally in many foods. It also is used in cooking. It is in a wide range of products, including baking soda, bouillon, catsup, soy sauce, monosodium glutamate (MSG), seasoned salts, soda drinks, and some antacids. It also is in such foods as many breads, pickles, canned items, frozen prepared meals, and salty chips. In fact, processed foods account for most of the salt and sodium Americans consume.

Salt is sodium chloride. So you have to be careful about how much of both salt and sodium you consume.

Most women--even those with high blood pressure--should have no more than 2,400 milligrams of sodium a day. This comes to 6 grams of salt--about 1 teaspoon. Consuming even less salt and sodium will probably give an added benefit.

The amount includes all of the salt and sodium you consume, including that in processed foods, added during cooking, and used at the table.

Being careful about salt and sodium is equally important whether you have high blood pressure, have a high-normal blood pressure, or want to prevent high blood pressure. The information below and in the box on page 7 can help you cut back on salt and sodium.

Limit Alcohol

Drinking too much alcohol can raise blood pressure. But most women with high blood pressure can have an occasional drink. And those trying to prevent high blood pressure can drink if they do so in moderation.

If you are trying to lose weight, keep in mind that alcoholic drinks have calories--about 70-180 calories per drink, depending on the type.

Women who drink alcohol should have no more than one drink a day. One drink is 12 oz. of beer, or 1.5 oz. of 80-proof whiskey or 5 oz. of wine.

Eat for a Healthy Heart

How do you eat for a healthy heart? EASY, Choose a variety of foods low in saturated fat, total fat, cholesterol, and calories.

Fat is the richest source of calories. So foods lower in fat also are more likely to be lower in calories--if you limit the serving size.

Research shows that eating a lot of fruits and vegetables and low fat dairy products can lower blood pressure--as much as some medicines. Such foods supply plenty of potassium and calcium. Potassium is especially important for blood pressure.