Have you ever noticed that your blood pressure is taken almost every time you go into the doctor’s office? Do you know why? It’s because it’s THAT important!
According the American Heart Association, one in three adults in the U.S. has high blood pressure. One third of those people don’t even know they have it because there are no symptoms!
This is why it’s commonly referred to as “the silent killer”. And what’s the big deal? Well, untreated high blood pressure (or hypertension) can lead to a stroke, heart attack, kidney failure or heart failure. By then it’s a little too late, which is why it’s SO important to get it checked, take it seriously and follow your physician’s recommendations.
Losing weight helps
There is a clear association between high blood pressure and being overweight — the risk of developing high blood pressure increases as your body weight increases. Additionally, obesity is a risk factor for heart disease, and being overweight increases your chances of developing high blood cholesterol and diabetes. Losing weight is a reliable way of lowering your blood pressure. Losing even small amounts can have a positive effect. For example, a loss of 10 pounds can lower your blood pressure. Losing weight as a tool for lowering blood pressure has the biggest effect on those who are overweight and already have high blood pressure.
Get active
Regular physical activity helps prevent high blood pressure and has been shown to help lower elevated blood pressure. It’s also a heart-disease risk reducer. Don’t worry, most people don’t have to make a major change in their lifestyle in order to raise their activity level. If you can find 30 minutes a day, most of the days of the week, to commit to a moderate physical activity, you’ll be well on your way. Brisk walking, bicycling, and even gardening and raking leaves will make a difference.
If you’ve had a heart attack or other heart trouble in the past, have a family history of heart disease at an early age, are over age 50 or are not used to performing moderate physical activity, be sure to consult with your doctor before beginning any type of regular exercise program.
Limit alcohol
Alcohol can adversely affect your blood pressure in two ways: too much alcohol has a direct impact on blood pressure and alcohol also contains calories that add to your overall weight. If you choose to drink alcohol, try to keep your usage moderate. Moderate drinking is considered one drink a day for women, two drinks a day for men.
What counts as one drink?
• 12 ounces beer (regular or light, 150 calories)
• 5 ounces wine (100 calories)
• 1.5 ounces 80-proof whiskey (100 calories)
Stop smoking
In case you didn’t know, there are plenty of good reasons to avoid cigarettes. According to the American Lung Association, more than 400,000 Americans die of smoking-related illnesses each year. But in terms of high blood pressure, the connection to smoking is simple and direct: the nicotine in cigarettes causes blood vessels to constrict. This narrowing increases blood pressure.
Quitting smoking may not be easy, but is well worth it. And besides the benefit to your blood pressure, you’ll find an improved tolerance for exercise and a reduction in the risk of developing lung cancer, bladder cancer and heart disease.
Getting your blood pressure taken is quick, painless and free. A lot of pharmacies, or stores with pharmacies in them, have the electronic cuffs that you can stick your arm in, relax and push a button to have it taken. These machines are pretty accurate, but since there are a lot of variables with blood pressure, make sure not to have caffeine or smoke right before you take it. It might give you a false reading.
Lastly, here are some good websites I’ve come across that are great resources for more information on high blood pressure.
• American Heart Association
• Center for Disease Control and Prevention
• National Heart Blood and Lung Institute
• Mayo Clinic