Hypertension

Question
Laurie
I have recently been diagnosed with hypertension.
Other than the medication,I can think of no other lifestyle changes to make as I already dont smoke or drink, and I exercise and eat healthy.
As for diet, apparently  vegetarian is the way to go.
Is this because it is low in animal fats? What about other fats? I dont eat lots of meat but am wiling to give it up if it would improve my health.

Answer
Dear Barry,

First of all, congratulations on not smoking!! And way to go exercising and eating healthy :)

I am curious what your doctor has suggested and whether or not you have started on medication for your blood pressure?  

I haven't heard that vegetarian is the way to go to lower blood pressure but there are several studies showing evidence of the following:

1) Lowering sodium intake helps lower blood pressure in a significant percentage of the population.  Even if you never salt your food there is a tremendous amount of sodium in canned foods (soups, stews, sauces), processed foods, smoked foods, luncheon meats and fast foods.  Take a look at food labels, and if you eat at chain restaurant you can get the information on nutrition easily (either at the restaurant or on line).  An average to aim for is 700 milligrams of sodium per meal, for a daily intake of 2000 milligrams.

2) Increasing your intake of calcium and potassium has been shown to help lower blood pressure.  I have no idea what amounts of these minerals you are currently consuming.  The guidelines for three servings of dairy products daily should help you get in close to the recommended 1000-1200 milligrams of calcium daily.  Potassium is easily found in many fresh fruits and vegetables.  Guidelines for fruit and veggie intake range from 5 per day (total) to 12 per day---so chances are you could raise your servings in this group, even if you're already eating healthy.
(as an aside, people with certain conditions or on certain medications must restrict potassium--since I do not know your medical history, be sure to check with your physician about any restrictions.  I would also not recommend taking supplements of minerals without first discussing these with your MD).

3) Some people have blood pressure elevation from stress.  Is this you?  You could be taking great physical care of yourself, but perhaps finding a way to relax more could further reduce your blood pressure.  We often don't make time for this, but when it becomes a matter of health we can manage to start fitting in 30 minutes a day for yoga, meditation, or even a walk to clear our minds.

4) I know of one man who was diagnosed with high blood pressure after eating black licorice.  There is something in pure licorice root (so it would not be found in cherry candy licorice, for instance) that raises blood pressure.  He backed off the licorice and did not have high blood pressure again for years.  Are you taking any supplements? Herbs? Over the counter cold medications? Some of these have side effects we haven't thought of.

I'm not sure of any connection to fat and high blood pressure,in particular, although maintaining a healthy weight is important and a moderate fat intake (less than 30% of dietary calories) is recommended for general good health.  Be sure your weight is in an ideal range and check with your doctor for any further specifics he advises.
For a lot more details on eating and hypertension check out the DASH diet (Dietary Approaches to Stop Hypertension) promoted through the NHLBI (National heart, lung, and blood institute) which you can find in numerous publications by a computer search.

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