Nutrition

When Motivation - Not Medication - Might Be Best

For 50 years, researchers from all over have descended upon Framingham, Massachusetts to study its people and their lifestyles to identify factors associated with heart disease, the leading cause of death in the U.S. The studies have revealed these risk factors for heart disease: high blood cholesterol, high blood pressure, smoking, being overweight and lack of exercise.

Physicians believe everyone can benefit from lifestyle changes. Lifestyle changes have resulted in a 50 percent decrease in heart disease in the past 30 years. You may help prevent and treat hypertension by paying attention to the following factors:

Smoking
While smoking is not directly related to hypertension, it increases the risk for heart attack and stroke.

Weight Control
If you're overweight, decrease your food intake and increase your activity level. Try to lose weight gradually -- about 1/2 to 2 pounds weekly. Losing just 10 percent of your current weight can reduce your risk for most chronic health problems.

Selective Eating
Watch your salt intake. Most people consume six to 12 grams of salt per day, much more than our ancestors ate. We only require six grams of salt (2400 mg. sodium). Use fewer foods that are canned, packaged, instant, or dried. Rinse canned foods, such as tuna, to remove some sodium.

Also pay attention to calorie intake. Choose a healthy diet consisting of moderate amounts of low-fat meat, fish, poultry, dairy products, moderate amounts of starchy foods (breads, pasta, potatoes, peas, corn) and fruits, and more generous amounts of vegetables (broccoli, cabbage, cauliflower, tomatoes). Reach for high-fiber foods -- vegetables, fruits, whole grain breads/cereals, dried beans and peas. Use small amounts of added fats (olive, canola, peanut oil). Limit sweets and fatty/fried foods.

Physical Activity
Find an activity you enjoy and do it regularly. Exercising for 30 minutes most days is recommended but even five minutes can make a difference. Consider two 15-minute sessions if you
don't have the physical ability or time for more in one session.

Alcohol Intake
Drinking alcohol can lead to hypertension, so if you do so, drink in moderation. Moderate intake is two drinks daily for men, one for women.

Potassium
Foods rich in potassium may protect some from hypertension. Supplements probably aren't necessary if you eat a variety of foods. Fruits, vegetables, dairy foods and fish are good sources.

Calcium
People with low calcium intake have high rates of hypertension, but it has not been proven that taking calcium supplements will prevent hypertension. It's important to get the recommended amount of calcium -- two to three cups of low-fat milk daily or a substitute.

Reprinted with permission of Port Folio Weekly - Health Monthly.