February is American Heart Month. According to the American Heart Association, one in three Americans has high blood pressure. A major part in preventing heart disease, which is the number one killer of American women, is maintaining healthy blood pressure. One dietary intervention health professionals commonly recommend when guiding a client with hypertension is a reduced sodium diet. However, current research shows that we should think beyond simply limiting sodium to help our clients achieve healthy blood pressure. Other factors affecting hypertension that are equally important and often overlooked include lifestyle, diet quality and intake of micronutrients such as potassium.  

Focusing on lifestyle modifications can be a simple yet very effective way to treat hypertension. You can help your clients reduce blood pressure by encouraging them to:

• Adopt the DASH eating pattern, which emphasizes low-fat dairy foods, fruits, vegetables, whole grains, fish, poultry, beans and nuts. This dietary pattern is high in fiber and potassium and low in saturated fat and cholesterol. 
• Be active. Engaging in regular physical activity helps manage weight, reduce stress and control blood pressure.
• Reduce Stress. Turning down the stress response helps the body tune in to good health.
• Limit alcohol and quit smoking.

There are many ways that you can help you clients prevent and/or manage this “silent killer.” First, stay current on the latest research. Check out our recent Health Connections Newsletter which focuses on Managing Hypertension Through a Healthy Lifestyle. Second, encourage your clients to focus on diet quality. This goes beyond focusing on limiting sodium. Try recommending the DASH eating plan. There are many resources online to help them get started. Our partners at Oregon Dairy Council have developed a user-friendly online tool to help individuals incorporate DASH into their daily food choices. Lastly, identify clients who are at high risk of developing hypertension. Risk factors include obesity, physical inactivity, high sodium intake, low potassium intake, excessive alcohol consumption and diabetes. Helping at risk individuals make healthy lifestyle changes can make a difference.

Ashley Rosales, R.D.

Project Manager