In The Journal of the American Medical Association, July 22/29, 2009; vol 302: pp 401-411 a study identified six lifestyle steps to reduce the risk of hypertension. “The study followed more than 80,000 women, 27 to 44 years old, who participated in the second Nurses Health Study from 1991 to 2005. All of the women had normal blood pressure levels (defined as a blood pressure of 120/80 or less) and were free of heart disease, diabetes, and cancer at the start of the study. During the 14-year follow up, 12,319 cases of high blood pressure in the women were reported. Researchers concluded that the following six healthy lifestyle factors were associated with a lower risk of developing high blood pressure:

1) Healthy weight: body mass index (BMI) of less than 25.

2) Daily exercise: average of 30 minutes of vigorous exercise per day.

3) Heart-healthy diet: following the Dietary Approaches to Stop Hypertension (DASH) diet based on high intake of fruits, vegetables, nuts and legumes, low-fat dairy products, and whole grains, and low intake of sodium, sweetened beverages, and red and processed meats.

4) Moderate (NO) alcohol use.

5) Use nonnarcotic pain relievers less than once per week.

6) Taking a folic acid supplement of 400 micrograms. (Getting adequate folic acid in your diet is preferable)

Following all six steps resulted in an 80% lower risk of developing high blood pressure, regardless of family history of hypertension. Obesity was the most closely associated risk factor for hypertension and reducing the BMI to 25 or below, reduced the risk of hypertension by 40%. So why not take these steps “for your health’s sake!” (Parenthesis added)