How to protect yourself from the "Silent Killer"

3 Lifestyle habits that are essential and favorable to prevent Hypertension


What is the "silent killer?" This is the nickname for a deadly killer that people often over look. Did you know that hypertension effects approximately 73 million (1 in 3) adult Americans and is a major risk factor for cardiovascular disease (AHA, 2008). Hypertension can develop late in life individuals with normal blood pressure ages 55 have a 90 percent lifetime risk for developing hypertension (Chobanian, et al., 2003.) - And 28 percent of Americans are unaware that they have hypertension (AHA, 2008).

Here are some lifestyle modifications you can begin to make to decrease your chance of developing this "silent killer".

1. Weight reduction in overweight or obese individuals (Body Mass index 25 or above) can reduce systolic blood pressure by 5 to 20 mmHg for every 10 kg of weight lost. By implementing the Dietary Approaches to Stop Hypertension (DASH) eating pattern - a diet rich in fruits, vegetables, and low-fat dairy products, and low in total and saturated fat- can decrease systolic blood pressure by 8 to 14 mmHg. Restricting sodium intake to no more than 2.4 gm sodium (6 gm sodium chloride) per day can lower systolic blood pressure by 2 to 8 mmHg. (The DASH Diet can be discussed in further detail by request).

2. Limiting alcohol consumption to no more than 2 drinks per day can lower (for men) and 1 drink per day (for women) can drop systolic blood pressure by 2 to 4 mmHg. (A drink is defined as 12 oz of beer, 5 oz of wine, and 1 oz of 80 proof liquor.)

3. Engaging in regular Physical activity (e.g. brisk walking) for at least 30 minutes per day for most days of the week can reduce systolic blood pressure by 4 to 9 mmHg. (Chobanian, et al., 2003)

By implementing these lifestyle modifications you will lower blood pressure, improve the effectiveness of antihypertensive drugs and reduce CVD risk. For example a 1500 calorie (DASH) eating plan has effects comparable to single drug therapy- at no cost! Combining these three lifestyle modifications can accomplish even greater results! You now have 3 powerful motivators to prevent hypertension the "silent killer" and be on your way to a healthier better you! Have a healthy and happy day!

By, Natalie Pyles

Health & Fitness Expert, Medical Exercise CPT, Nutrition Specialist, Author,& NSA Speaker