IN our last Heart Smart Talk, we highlighted the potentially devastating effects of hypertension (high blood pressure) on the heart. As a reminder, these complications of high blood pressure are often silent — meaning there are no symptoms. So it is important, even if you feel well, to get regular check-ups with your family doctor, who will make the appropriate referral for heart testing and consultation with a cardiologist.

The main complications of hypertension on the heart are:

• Hypertrophy of the heart muscle: Increased thickness of the heart muscle, which can lead to chest pain during activity that increases your heart rate;

• Enlargement of the heart;

• Heart failure;

• Abnormal heart rhythms, namely atrial fibrillation;

• Contributing to blocked coronary arteries and heart attacks.

If you’ve been diagnosed with high blood pressure, you might be worried about taking medication to bring your numbers down. Lifestyle plays an important role in treating your high blood pressure. If you successfully control your blood pressure with a healthy lifestyle, you might avoid, delay or reduce the need for medication.

Here are five lifestyle changes you can make to lower your blood pressure and keep it down.

1. LOSE EXTRA POUNDS AND WATCH YOUR WAISTLINE

Blood pressure often increases as weight increases. Being overweight can also cause disrupted breathing while you sleep (sleep apnea), which further raises your blood pressure. Weight loss is one of the most effective lifestyle changes for controlling blood pressure. Losing just 10 pounds (4.5 kilograms) can help reduce your blood pressure.

Besides shedding pounds, you generally should also keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure and diabetes. Generally men are at risk if their waist measurement is greater than 40 inches (102 centimetres) and women are at risk if their waist measurement is greater than 35 inches (89 centimetres). These numbers vary among ethnic groups. Ask your doctor about a healthy waist measurement for you.

2. EXERCISE REGULARLY

Regular physical activity — at least 30 minutes most days of the week — can lower your blood pressure by four to nine millimetres of mercury (mm Hg). It’s important to be consistent because if you stop exercising your blood pressure can rise again.

If you have slightly high blood pressure (prehypertension), exercise can help you avoid developing full-blown hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels.

The best types of exercise for lowering blood pressure include walking, jogging, cycling, swimming, or dancing. Strength training can also help reduce blood pressure. Talk to your doctor about developing an exercise programme.

3. EAT A HEALTHY DIET

Eating a diet that is rich in whole grains, fruits, vegetables, and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet. It isn’t easy to change your eating habits, but with these tips you can adopt a healthy diet:

• Keep a food diary. Writing down what you eat, even for just a week, can shed surprising light on your true eating habits. Monitor what you eat, how much, when, and why.

• Consider boosting potassium. Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food, such as fruits and vegetables, rather than supplements. Talk to your doctor about the potassium level that’s best for you.

• Be a smart shopper. Read food labels when you shop and stick to your healthy-eating plan when you’re dining out, too.

4. REDUCE SODIUM IN YOUR DIET

Even a small reduction in the sodium in your diet can reduce blood pressure by two to eight mm Hg. The effect of sodium intake on blood pressure varies among groups of people. In general, limit sodium to less than 2,300 milligrams (mg) a day or less. However, a lower sodium intake — 1,500 mg a day or less — is appropriate for people with greater salt sensitivity, including: people of African heritgage, anyone age 51 or older, anyone diagnosed with high blood pressure, diabetes or chronic kidney disease.

To decrease sodium in your diet, consider these tips:

• Read food labels. If possible, choose low-sodium alternatives of the foods and beverages you normally buy.

• Eat fewer processed foods. Only a small amount of sodium occurs naturally in foods. Most sodium is added during processing.

• Don’t add salt. Just one level teaspoon of salt has 2,300 mg of sodium. Use herbs or spices to add flavour to your food.

• Ease into it. If you don’t feel you can drastically reduce the sodium in your diet suddenly, cut back gradually. Your palate will adjust over time.

5. QUIT SMOKING

Each cigarette you smoke increases your blood pressure for many minutes after you finish. Quitting smoking helps your blood pressure return to normal. People who quit smoking, regardless of age, have substantial increases in life expectancy.

Dr Claudine Lewis is an adult cardiologist and medical director at Heart Smart Centre in Montego Bay. She is also a cardiologist at the Cornwall Regional Hospital and an associate lecturer with the University of the West Indies. Questions may be sent toquestions@heartsmartcentre.com and for additional information call 684-9989 or visit the website www.heartsmartcentre.com