1. The Silent Killer
High blood pressure, referred to as "the silent killer," usually doesn't have symptoms and may go unnoticed for years. High blood pressure occurs in both children and adults; however, it's more common in people over 35 years of age. Some of the risk factors for developing high blood pressure include African-American heritage, age, obesity, heavy drinking, the use of birth control pills, kidney disease, diabetes and gout and a strong family history of high blood pressure. Untreated, it increases your risk of coronary heart disease and stroke, so lowering your blood pressure if it's high.
2. Know Your Numbers
The volume of blood pumped by your heart and the resistance it meets in the arteries determines your blood pressure reading. The higher number on a blood pressure reading indicates the pressure when the heart is beating (systolic), and the lower number represents the heart at rest, between heartbeats (diastolic). The American Heart Association suggests that a blood pressure greater than 120/80 is pre-hypertension, and that anything above 140/90 is high blood pressure. It's important to have your blood pressure checked during a physical exam, but you should also be checking it yourself periodically, since high blood pressure isn't determined by one reading but with a series of consistently high readings.
3. Dietary Changes Can Help
Adopt a low fat diet emphasizing fresh fruits, vegetables and whole grains. Make sure your diet includes good sources of potassium, such as poultry, salmon, halibut, sardines, fresh fruits and vegetables, orange juice, nuts, beans and yogurt. Limit your intake of sodium by reading labels and becoming aware of the amount of salt included in pre-packaged products.
4. Exercise Regularly
Exercise improves circulation and helps with weight control. If you're overweight, losing as little as 5 pounds can lower your blood pressure. Try to get at least 30 minutes of exercise a day, which can include walking, cycling or yard work. You may be more likely to exercise if you incorporate it into your daily activities, rather than trying to get to a gym or health club. You may also want to consider starting a walking group with friends or coworkers to help motivate yourself and others to get moving.
5. A Plan of Action
Although high blood pressure is a lifelong disease, there are steps that you can take to control it and lead a normal life. You'll lower your risk of stroke, heart failure and kidney disease if you begin to manage your disease before damage occurs. If diet and lifestyle changes aren't effective in lowering your blood pressure, ask your doctor about medications that can help. Remember to take them as prescribed and don't miss doses. Your doctor can help you design a plan of action to get your blood pressure under control.
