May 11, 2006

Get some sleep. That’s good advice for lots of reasons. For most of us, it increases our productivity and makes us more tolerable to be near, especially in the morning.

Adequate sleep also has potential health benefits. According to a recent study, getting seven or more hours of sleep may help keep your blood pressure at a normal level. Sleep gives your heart a rest, lowering blood pressure, at least temporarily, in the process.

In the study, people ages 32 to 59 who slept less than five hours a night were more likely to develop high blood pressure. About 24 percent of the people with less sleep developed high blood pressure, compared with 12 percent of those who averaged seven or eight hours of sleep.

Not only were those with less sleep more fatigued during the day, but they also faced a greater risk of diabetes and depression. Overall, those who slept less got less physical activity and were more likely to be overweight. More studies are being done.

But anyone can develop high blood pressure, not only insomniacs.

High blood pressure often is called the “silent killer.” Approximately one in three Americans has high blood pressure or hypertension. Hypertension is a factor in 77 percent of strokes, the No. 3 cause of death in the U.S., according to the National Heart, Lung and Blood Institute. It’s also a factor in 67 percent of heart attacks.

Do you know your numbers? Blood pressure is measured in millimeters of mercury (mm Hg) using a cuff in a quick, painless procedure. The top number of a blood pressure reading, or systolic pressure, measures the pressure of the blood against artery walls. The bottom number, or diastolic pressure, measures the pressure when the heart rests between beats.

Normal blood pressure is below 120 over 80 mm Hg. “Pre-hypertension” is in the 120 to 139 mm Hg over 80 to 89 mm Hg range. Hypertension or high blood pressure is a reading of 140 over 90 mm Hg or higher.

During May, High Blood Pressure Education Month, ask yourself these questions. If you answer “yes,” you may face a higher risk of getting high blood pressure.

• Do you have a family history of hypertension? You can’t change your genetics, but you can modify your lifestyle.
• Are you overweight or obese according to a medical expert?
• Are you physically inactive? Aim for at least 30 minutes of moderate activity on most days.
• Do you eat too few fruits and vegetables (less than the five to nine servings a day that are recommended)? Fruits and vegetables are high in potassium, which reduces the risk for hypertension.
• Do you eat a high-salt, high-fat diet? Consider using fewer processed, “ready-to-eat” foods.
• Do you drink too much alcohol? Limit consumption to no more than two drinks daily for men and one for women.
• Do you have diabetes? Work with a health professional to manage the disease.
• Do you smoke? After quitting for one year, your risk of having a heart attack is reduced.

Consider following the DASH (Dietary Approaches to Stop Hypertension) diet, which has been shown in many studies to lower blood pressure. Learn more and download recipes and menus by visiting www.nhlbi.nih.gov/health/public/heart/hbp/dash/.

Try this DASH diet recipe. Grill some extra pieces of chicken, so you can make leftover chicken salad.

Grilled Chicken Salad

3 1/4 cups diced grilled chicken
1/4 cup chopped celery
1 Tbsp. lemon juice
1/2 tsp. onion powder
1/8 tsp. salt
3 Tbsp. light mayonnaise

In a large bowl, combine all ingredients. Mix well. Serve on a lettuce leaf, stuffed in whole-wheat pita bread or rolled in soft tortillas.

Makes five servings. Each serving has 183 calories, 7 grams of fat and 200 milligrams of sodium.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Rich Mattern, (701) 231-6136, richard.mattern@ndsu.nodak.edu

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