Hypertension
High blood pressure, or hypertension, is often referred to as the silent killer because there are no symptoms and it can go undetected until it is too late. Blood pressure is the force put on the artery walls by flowing blood.
Blood pressure is measured in millimeters of mercury (mmHg), which indicates how high the pressure of the blood will raise a column of mercury. There are two measurements; the systolic, which measures the pressure at each pulse beat, and the diastolic, which measures the pressure between each beat.
Blood pressure is read as systolic/diastolic. For example, normal blood pressure would be read 120/80.
| systolic | diastolic | |
| Normal | < 120 mmHg | < 80 mmHg |
| Warning | 120–139 mmHg | 80–89 mmHg |
| Phase 1 Hypertension | 140–159 mmHg | 90–99 mmHg |
| Phase 2 Hypertension | > 160 mmHg | > 100 |
Potassium works with sodium to regulate the body’s water balance. Diets low in calcium are also at a higher risk for hypertension. By decreasing sodium (no more than 1,500–2,300 mg per day), increasing natural forms of potassium, and maintaining a normal weight through a healthy diet, hypertension may be decreased.
The DASH diet
The Dietary Approach to Stopping Hypertension (DASH) is a diet high in potassium, calcium, and magnesium. It encourages foods that are high in fiber and complex carbohydrates and low in fat. Studies have shown the DASH diet to significantly reduce blood pressure after eight weeks.
Fact
Reminder: One teaspoon of table salt contains 2,000 milligrams of sodium. Most Americans consume 4,000–6,000 milligrams of salt every day. The recommended daily limit of salt is 2,400 milligrams, but your body only needs about 400 milligrams (less than a quarter teaspoon).
DASH Diet Daily Recommended Servings:
7–8 servings whole grains
4–5 servings vegetables
4–5 servings fruits
2–3 servings low-fat dairy
< 2 servings lean meat
4–5 servings nuts, seeds, and legumes
