 Get the Low Down on High Blood Pressure
High Blood Pressure or hypertension affects
approximately 50 million people in the US. It
is one of the risk factors for heart disease,
the number one killer of African Americans. May
is National High Blood Pressure Awareness Month.
Be Good to your heart and have your blood pressure
checked.
What is blood pressure?
The heart functions in many ways like a pump,
moving blood through a system of pipes called
blood vessels. The force at which the heart
pumps the blood and the pressure generated by
the blood in the blood vessels is called the
blood pressure.
How is it measured?
The measurement of the blood pressure is expressed
by two numbers, the systolic blood pressure
(upper number) and the diastolic blood pressure
(bottom number). You will see this value expressed
like this: 125/85.
Normal blood pressure is approximately 115/75.
Why is it important to watch your Blood Pressure?
High blood pressure forces the heart to work
harder pumping blood, putting a strain on the heart,
blood vessels, and kidneys. Over time this extra
work can be very damaging. High blood pressure also
increases a person's chances of having a heart attack
and stroke.
Who's at risk for High Blood Pressure (Hypertension)?
- African Americans
- Smokers
- Those who are overweight
- Family history of Hypertension
Prevention is the Key
- Know your blood pressure. Check it monthly and keep a record.
- Don't smoke. The nicotine from smoking can constrict arteries
and keep blood pressure high.
- Gradually increase your amount of exercise by walking, marching
in place, or walking up and down several flights of stairs.
- Maintain an ideal weight by eating plenty of fruits and vegetables,
lean cuts of meats and low or non-fat dairy products.
Other ways to improve your blood pressure.
- Cut back on salt (sodium). Salt makes your body retain fluids
(bloated feeling). The extra fluid increases your blood pressure
and makes your heart work harder.
- Be sure to take your medication as directed. Skipped doses can
have a negative effect on your blood pressure.
- Get enough calcium and potassium to help maintain your blood
pressure. Good sources of calcium are low fat dairy products,
fish with bones (such as sardines or salmon), tofu, beans,
broccoli, kale, cabbage, and calcium-fortified orange juice.
Good sources of potassium include bananas, beans, and whole grain foods.
- Reduce stress by practicing deep-breathing and other relaxation techniques.
- Avoid taking antihistamines since they can increase your blood pressure.
Hidden Sources of Salt
- American Heart Association recommends that daily amount of sodium be
limited to no more than 2400 milligrams.
- Those with high blood pressure should limit their sodium to no more
than 1500 milligrams daily.
- Just one teaspoon of salt contains 2,000 milligrams of sodium.
- Many processed foods are loaded with sodium so check your food labels.
Some surprise sources of sodium include hot chocolate and the cappuccino
and latte machines at your favorite convenient store.
- Other sodium sources include soy sauce, catsup, mustard, hot dogs,
lunchmeat, cheese, canned foods, and any food where the label includes
the word sodium.
The Skinny on Salt Substitutes
Check with your doctor before using a salt substitute since many of the
substitutes contain a mixture of sodium or potassium. Too much potassium
can also cause kidney problems.
Natural Flavor Boosters
Cook with spices and herbs, flavored vinegars or
lemon juice to "kick up" your favorite dish
without the salt.
Treatment
There are a number of ways to improve your blood
pressure. Speak to your doctor about medications
that can help keep your blood pressure under
control.
For more information, log on to
http://hin.nhlbi.nih.gov/nhbpep_kit/guide.htm.
Until Next Time, have your blood pressure checked. It could save your life.
Letitia
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