High Blood Pressure II: A Ten Point Program For Controlling it

We looked at the major causes of high blood pressure in an earlier article. In this one we'll look at the best ways to control it.

One of the first things you can do is watch your diet. A diet called the DASH (Diet Appropriate for Stopping Hypertension) has been shown to be particularly effective. The major components of it are:

• Eat more grains, vegetables and fruit.
• Eat poultry, fish, nuts and seeds.
• Limit the amount of salt in your diet.
• Keep saturated fats to a minimum, and keep cholesterol low.
• Use low fat or no fat dairy foods.

The DASH diet has been shown to reduce blood pressure by several points (11 for systolic and 5.5 for diastolic) in both men and women within a couple of weeks.

Potassium is particularly effective in lowering blood press. Many people do not get enough, but you have to be careful if you take potassium pills; it's easy to overdose on them. The best source of potassium is food, and some of the better foods are listed below

• Bananas
• Cantaloupe
• Skim milk
• Nectarine
• Orange juice
• Potatoes
• Prunes
• Beans

A number of other foods such as oranges, carrots, grapefruit, salmon and chicken are also fairly good sources

While you are increasing your potassium you should also take a second look at your intake of calcium and magnesium. They are also effective in lowering blood pressure. In general 1200 mg of calcium is recommended along with 400 mg of magnesium,

Now to our 10-point program. It is as follows:

1. Exercise. Get on the treadmill and get your heart beating. People who are in good shape usually have lower blood pressure.
2. Lower you salt intake. In particular, read labels on processed foods.
3. Increase your potassium intake.
4. Make sure you get enough calcium and magnesium.
5. Control stress.
6. Adhere to the DASH diet.
7. Lower the  saturated fat in your diet.
8. Lose weight if you are overweight.
9. Get enough fiber in your diet.
10. Stop smoking, and control alcohol.

If you can't get your blood pressure down with the above suggestions you should talk to your doctor. He may prescribe one or more of the following drugs.

• Diuretics. This is a "water pill." It works by reducing the volume of blood.
• ACE inhibitors. They work by relaxing the walls of the arterioles.
• Alpha and Beta blockers. They reduce the force and speed of the heart's pulse.
• Calcium channel blockers. They dilate the arteries and reduce the resistance to flow.

Barry Parker, Ph. D., author of the books "Feel Great Feel Alive,"  and "Learn from Yesterday, Live for Today, Hope for Tomorrow.' His website is Barryparkerbooks.com