FEBRUARY 2014
A Special Report
FEBRUARY 2014
Background
6. Exercise.
Participate in at least 30 minutes of
moderate physical activity each day.
7. Limit Alcohol Intake.
Limit alcohol consumption. Women
should consume less than one drink per
day (due to breast cancer risk), men no
more than two.
8. Avoid Tobacco.
Smoking doubles your risk for heart
disease.
A Special Report
FEBRUARY 2014
SBP
DBP
Normal
<120
and <80
Prehypertension
120-139
or 80-89
Stage 1
140-159
or 90-99
>160
or >100
Hypertension
Hypertension
Stage 2
Tofu
Vegetables
Fruits
A Special Report
FEBRUARY 2014
One Cup of
Tomato Paste
2,657 mg
potassium
1/4 Cup of
Raisins (a
small handful)
One Cup of
Bok Choy
One Cup of
Lentil Soup
One Cup of
Butternut
Squash
One Medium
Banana
1,021 mg
potassium
631 mg
potassium
590 mg
potassium
474 mg
potassium
422 mg
potassium
A Special Report
FEBRUARY 2014
6. Exercise.
Get at least 30 minutes of moderate
physical activity each day.
Exercise can help bring your weight and blood
pressure down. All you need is a 30-minute brisk
walk each day. Sixty minutes of aerobic
exercise--swimming, biking, or kickboxing
three times a week counts, too. Maintain a
regular exercise program and expect to see
lower blood pressure in just one to three
14,15
months.
Blood Pressure Fact: Becoming more active
13
helps lower blood pressure by 4 to 9 mm Hg.
8. Avoid Tobacco.
There are many good reasons to quit
smoking and healthier arteries is one.
Each cigarette immediately raises blood
pressure and damages the arteries. The Centers
for Disease Control and Prevention finds people
who smoke have twice the risk for coronary
heart disease and stroke, compared to
18
nonsmokers.
Blood Pressure Fact: Quit smoking for someone
you love. Secondhand smoke increases heart
18
disease risk by 25 to 30 percent.
A Special Report
FEBRUARY 2014
2.
3.
4.
5.
6.
7.
8.
9.
Pressure_UCM_002052_Article.jsp. Accessed
February 12, 2014.
11. U.S. Department of Health and Human Services. Do
you know some of the health risks of being overweight?
http://win.niddk.nih.gov/publications/health_risks.htm.
Accessed February 12, 2014.
12. Centers for Disease Control and Prevention. Healthy
weightits not a diet, its a lifestyle!
http://www.cdc.gov/healthyweight/assessing/Index.html.
Accessed Feb. 12, 2014.
13. U.S. Department of Health and Human Services.
Reference card from the seventh report of the joint
national committee on prevention, detection, evaluation,
and treatment of high blood pressure (JNC7).
https://www.nhlbi.nih.gov/guidelines/hypertension/phyc
ard.pdf. Published May 2003. Accessed February 12,
2014.
14. Farpour-Lambert NJ, Aggoun Y, Marchand LM, Martin
XE, Herrmann FR, Beghetti M. Physical activity reduces
systemic blood pressure and improves early markers of
atherosclerosis in pre-pubertal obese children. J Am
Coll Cardiol. 2009;54:2396-2406.
15. Cornelissen VA, Smart NA. Exercise training for blood
pressure: a systematic review and metaanalysis. J Am
Heart Assoc. 2013;2:e004473.
16. Chen WY, Rosner B, Hankinson SE, Colditz GA, Willett
WC. Moderate alcohol consumption during adult life,
drinking patterns, and breast cancer risk. JAMA.
2011;306:1884-1890.
17. Puddey IB, Beilin LJ. Alcohol is bad for blood pressure.
Clin Exp Pharmacol Physiol. 2006;33:847-852.
18. U.S. Department of Health and Human Services. The
health consequences of smoking50 years of
progress: a report of the surgeon general, 2014.
http://www.surgeongeneral.gov/library/reports/50-yearsof-progress/. Accessed February 13, 2014.