Silence the Silent Killer: Manage Your Blood Pressure
It's National Hypertension Month, and time to put the spotlight on a dangerous condition, commonly referred to as high blood pressure. Even if you have never been diagnosed with hypertension, now is a great time to evaluate your diet and exercise habits to reduce your risks from this condition and ensure a healthy heart overall.
Hypertension is frequently called the "silent killer" because it often presents no visible symptoms. Nearly one in three American adults has high blood pressure. When you have hypertension, the force of blood against your artery walls is too strong. This can damage your arteries, heart and kidneys. If left untreated, hypertension could result in heart attack or heart failure, stroke and/or kidney disease.
The best way to determine if you have hypertension is to measure and record your blood pressure regularly.
| Level | Systolic | Diastolic |
|---|---|---|
| High | 140 or above | 90 or above |
| Prehypertension | 120 to 139 | 80 to 89 |
| Normal | 119 or below | 79 or below |
Blood pressure consists of two numbers: The top number (systolic) represents the maximum pressure in the blood pressure when the heart beats. The bottom number (diastolic) indicates the minimum pressure in the blood vessels when the heart relaxes between beats. The chart shows the levels that are normal or when blood pressure is borderline high or at Stage 1 or Stage 2. (See chart at right for details)
Monitor your blood pressure
Your doctor or health professional will measure blood pressure as part of a routine office visit. When the numbers are consistently above the normal ranges, this may be a sign that you have hypertension. That's why health professionals recommend that you measure and record your blood pressure regularly.
While individuals develop hypertension over their lifetime, managing hypertension is achievable. Your doctor will recommend a treatment plan, which may include prescription medicine. Be sure to contact a LifeSteps health coach to discuss ways to stay on track and to deal with your condition effectively.
Manage your risks
If you are not currently suffering from hypertension, do you know your risks? The American Heart Association provides an interactive personal assessment. The High Blood Pressure Risk Calculator produces a list of risks based on information about your body type and blood pressure. The site also offers detailed information about hypertension and tips for prevention.
Controllable risk factors
- Obesity - People with a body mass index (BMI) of 30.0 or higher are more likely to develop high blood pressure.
- Eating too much salt - A high sodium intake increases blood pressure in some people.
- Drinking too much alcohol - Heavy and regular use of alcohol can increase blood pressure dramatically.
- Smoking - Smoking increase your overall risk for heart attack and stroke.
- Lack of physical activity - An inactive lifestyle makes it easier to become overweight and increases the chance of high blood pressure.
- Stress - This is often mentioned as a risk factor, but stress levels are hard to measure, and responses to stress vary from person to person.
Maintain a Balance
Whether you have high blood pressure now or not, incorporating a balanced lifestyle of diet and exercise is very helpful with the fight against hypertension. National experts have developed the dietary approaches to stop hypertension (DASH) diet, which is low in saturated fat and cholesterol, but rich in whole grains, fruits, vegetables and low-fat dairy products. Following a diet plan can help you start eating your way to a healthy blood pressure.
Regular exercise is also a way to manage or prevent hypertension.
To get more details on how to prevent or manage hypertension, call a LifeSteps Health Coach or your healthcare provider. To reach a health coach 24 hours a day, seven days a week, call 1-877-LIFE-123.