| MARIAN was afraid! Without warning, her nose had | | | | aggravate high blood pressure. In addition, scientists |
| begun to bleed profusely. “I thought I was going to | | | | know that intensive or chronic consumption of alcoholic |
| die,” she recalls. A doctor informed Marian that her | | | | drinks and lack of physical activity can increase blood |
| nosebleed had been caused by high blood pressure | | | | pressure. |
| (arterial hypertension). “But I feel fine,” answered | | | | Healthful Life-Style |
| Marian. “Many people do not know that they have | | | | It would be a mistake to wait for high blood pressure |
| high blood pressure because they have no | | | | to develop before taking positive steps. A healthful |
| symptoms,” she replied. | | | | life-style should be a concern from an early age. |
| What about your blood pressure? Could your current | | | | Taking care now will result in a better quality of life in |
| life-style cause high blood pressure in the future? What | | | | the future. |
| can you do to keep your blood pressure under | | | | The Third Brazilian Consensus on Arterial Hypertension |
| control? | | | | defined the life-style changes that favor a decrease in |
| Blood pressure is the force blood exerts against blood | | | | arterial blood pressure. They are a helpful guide to |
| vessel walls. It can be measured using an inflatable | | | | people with high or normal blood pressure. |
| rubber cuff, which is wrapped around the upper arm | | | | For the obese, researchers recommended a balanced |
| and connected to an apparatus that records pressure. | | | | low-calorie diet, avoiding fast and “miracle” diets, |
| Two readings are obtained. For example: 120/80. The | | | | while maintaining a program of moderate physical |
| first number is called systolic blood pressure because it | | | | exercise. With regard to salt, they suggested a |
| indicates blood pressure during the heartbeat (systole), | | | | consumption of no more than six grams or one |
| and the second number is called diastolic blood | | | | teaspoon per day. In practice, that means cutting to a |
| pressure because it indicates blood pressure while the | | | | minimum the use of salt in food preparation, as well as |
| heart is relaxed (diastole). Blood pressure is measured | | | | minimizing canned foods, cold cuts (salami, ham, |
| in millimeters of mercury, and physicians classify | | | | sausage, and others), and smoked foods. Salt intake |
| patients as hypertensive when their blood pressure is | | | | can also be reduced by refraining from adding extra |
| above 140/90. | | | | salt during the meal and by checking the packaging of |
| What makes blood pressure increase? Imagine that | | | | processed foods to see how much salt has been |
| you are watering your garden. By opening the faucet | | | | added. |
| or by reducing the caliber, or diameter, of the jet of | | | | The Brazilian Consensus also suggested increasing the |
| water, you increase the pressure of the water. The | | | | intake of potassium because it may have an |
| same occurs with blood pressure: Increasing the rate | | | | “antihypertensive effect.” That being so, a |
| of flow of blood or decreasing the caliber of the blood | | | | healthful diet should include “foods that are low in |
| vessel elevates the blood pressure. How does high | | | | sodium and rich in potassium,” such as beans, dark |
| blood pressure occur? Many factors are involved. | | | | green vegetables, bananas, melons, carrots, beets, |
| Factors You Cannot Control | | | | tomatoes, and oranges. Keeping alcohol intake at a |
| Researchers have discovered that if a person has | | | | moderate level is also important. Some researchers |
| relatives with high blood pressure, his chances of | | | | indicate that hypertensive males should consume no |
| suffering from the disease are greater. Statistics | | | | more than one ounce [30 ml] of alcohol per day; and |
| indicate a higher incidence of hypertension in identical | | | | women or those with low body weight no more than |
| twins than in fraternal twins. One study refers to the | | | | one half ounce [15 ml]. |
| “mapping of the genes responsible for arterial | | | | The Brazilian Consensus concluded that regular |
| hypertension,” all of which would confirm the | | | | physical exercise decreased blood pressure and thus |
| existence of a hereditary component responsible for | | | | lowered the risk of developing arterial hypertension. |
| high blood pressure. The risk of abnormally high blood | | | | Moderate aerobic exercise, such as walking, cycling, |
| pressure is also known to increase with age and to be | | | | and swimming, for 30 to 45 minutes, three to five |
| greater among black males. | | | | times a week is beneficial. Other factors that have |
| Factors You Can Control | | | | been associated with a more healthful life-style include |
| Watch your diet! Salt (sodium) can boost blood | | | | quitting smoking, controlling blood fats (cholesterol and |
| pressure in some people, especially people with | | | | triglycerides) and diabetes, getting an adequate intake |
| diabetes, those with severe hypertension, older people, | | | | of calcium and magnesium, and controlling physical and |
| and some blacks. Excess fat in the bloodstream can | | | | emotional stress. Some drugs may increase blood |
| create deposits of cholesterol on the internal walls of | | | | pressure, such as nasal decongestants, antacids high in |
| blood vessels (atherosclerosis), thus reducing their | | | | sodium, appetite moderators, and caffeine-containing |
| caliber and increasing blood pressure. People who are | | | | painkillers for migraines. |
| more than 30 percent above their ideal body weight | | | | Certainly, if you have arterial hypertension, your doctor |
| are liable to have high blood pressure. Studies suggest | | | | is in the best position to give you advice on your diet |
| that increasing the intake of potassium and calcium | | | | and habits, according to your personal needs. |
| may lower blood pressure. | | | | Regardless of your situation, however, adopting a |
| Smoking is related to a greater risk of atherosclerosis, | | | | healthful life-style from an early age is always |
| diabetes, heart attack, and stroke. That being so, | | | | beneficial, not only for hypertensive people but for all |
| smoking and high blood pressure are a dangerous | | | | the members of the family. Marian, mentioned at the |
| combination that can lead to cardiovascular diseases. | | | | beginning of this article, had to make changes in her |
| Although the evidence is contradictory, | | | | life-style. Currently she takes medication and leads a |
| caffeine—contained in coffee, tea, and cola | | | | normal life despite her health problem. |
| drinks—and emotional and physical stress may also | | | | |