Rosalee Brown
MANY JAMAICANS speak of high blood pressure as if it is an expected malady as you age, and there is nothing that can be done about it. As a matter of fact, we were led to believe, based on previous studies, that once you are of African descent, your risk was even greater.
However, a recent study by Richard Cooper and a group of researchers from Loyola University Stritch School of Medicine compared blood pressure of black populations from Nigeria, Jamaica and the United States and whites from the United States, Canada and five European countries and found that there is a wide variation of high blood pressure among blacks and whites. The results showed that high blood pressure among persons of African origin ranges from 14-44 per cent and among whites from 27-55 per cent. The study reveals that the total prevalence of high blood pressure in Nigerians 35-64 years old is 13.5 per cent, Jamaicans 28.6 per cent and black Americans 44 per cent. They concluded that the incidence of high blood pressure among blacks seems to increase with industrialisation.
WHAT IS HIGH BLOOD PRESSURE?
The most recent classification for high blood pressure (seventh report by the joint National Committee on Prevention, Detection, Evaluation and Treatment of High Blood Pressure) states that a normal blood pressure reading is a systolic (top number lower than 120 and a diastolic (bottom number) lower than 80. Prehypertension is systolic 120-139 and diastolic 80-89; stage one is systolic 140-159 or diastolic 90-99, and stage two is systolic equal to 160 or diastolic equal to 100.
Many persons are not aware of their blood pressure reading and others may be aware and are courting above normal readings.
DANGERS OF HIGH BLOOD PRESSURE
High blood pressure is the leading cause of stroke, heart failure and kidney damage which is robbing our country of many of its productive workforce and is placing a large burden on the health system. Management of high blood pressure includes pharmacological therapy and lifestyle modification. Unfortunately, many persons do not take their medication as prescribed, are many times out of medication and many persons, including a large percentage of males, report fear of taking the medication and their condition is not properly managed. Then there are others who are not willing to make lifestyle changes and rely solely on the medication. All of these practices result in improper management and organ damage.
LIFESTYLE MODIFICATION
1. Take off weight, including fat around the waist. Small initial weight reduction can improve your high blood pressure. Work towards a goal BMI less than 25
2. Get involved in moving daily, aim for at least 30 minutes of brisk walking or other aerobic activity.
3. Limit alcohol consumption (if you now drink) to one drink each day, if permitted by your doctor
4. Reduce your sodium intake from all sources (about 6g sodium chloride)
5. Consume a diet rich in fruits and vegetables, reduce saturated fat, and total fats.
DIET AND STRESS
Fruits and vegetables are excellent sources of heart-friendly potassium, magnesium and fibre. Use fruits as snacks instead of higher-calorie processed foods, eat more cooked and raw vegetables, along with smaller amounts of whole, unprocessed starchy roots, tubers and cereals. Have more peas, beans and small amounts of nuts and much less animal foods. Flavour foods with fresh herbs and seasonings.
Find opportunities to relax and manage stress and very important, know your blood pressure status and do home monitoring if you can afford a monitor. Keep a record so your doctor will have a good idea of your weekly readings.
Protect your organs and your life. You play a big role.
Rosalee Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.
