Did you know that even slightly elevated or high normal blood pressure can increase health risks?
Recent data from a National Heart, Lung and Blood Institute long-term study indicated that as a person’s blood pressure rises above the optimal level of 120/80 mmHg, the risk of suffering a stroke, a heart attack, or heart failure increases. Even study participants with a high-normal blood pressure of 130/85 had 1.5 to 2.5 times greater risk in 10 years than those with optimal blood pressure – the higher the pressure, the greater the risk.
May is National High Blood Pressure Education Month. Now is a good time to get your blood pressure checked, know your numbers, and take action to prevent high blood pressure or to keep it under control. Do it before your number is up.
What Is Systolic and Diastolic Blood Pressure?
The heart’s job is to pump blood through the arteries to the body. The force of pressure in the arteries is measured with the familiar blood pressure cuff. Blood pressure is typically recorded as two numbers – the systolic pressure (when the heart beats) over the diastolic pressure (when the heart relaxes). When your pressure begins to rise, it means the heart is working harder.
What If Just the First Number Is High?
Often in older adults the systolic number begins to rise while the diastolic number remains low or normal. This condition is called isolated systolic hypertension (ISH). Studies have clearly shown that treating ISH prevents death from heart attacks, strokes, and heart failure; and improves the quality of life.
So, Can You Prevent and Control High Blood Pressure?
Yes! Everyone can take steps to prevent and control high blood pressure. Here’s how:
 Aim for a healthy weight. Your risk of high blood pressure increases if you are overweight or obese. One way to determine if you need to lose weight is to measure your waist. If it is greater than 35 inches (women) or 40 inches (men), you probably have excess abdominal weight and may benefit from weight loss. Talk to your doctor to see if you are at increased risk for high blood pressure and need to lose weight. |
| Be physically active each day. Get involved in at least 30 minutes of moderate activity, such as walking, most days of the week. You can even do this in three 10-minute segments during the day. |
| Eat more fruits, vegetables, whole grains, and low-fat dairy products. A recent clinical study, Dietary Approaches to Stop Hypertension (DASH)-Sodium, provided exciting evidence on the ability to lower blood pressure by eating a diet low in salt and rich in fruits, vegetables, whole grains, and low-fat dairy products. The DASH eating plan provides plenty of food choices that can be prepared in a variety of menus. |
| Choose foods low in salt and sodium. Most Americans consume more salt than they need. The current recommendation is to consume less than 2.4 grams (2,400 milligrams) of sodium a day. That equals about 1 teaspoon (6 grams) of table salt a day. The 6 grams include ALL salt and sodium consumed, including that used in cooking and at the table. It is easy to substitute herbs and spices for salt. Read the food labels to make low-sodium choices. |
| If you drink alcoholic beverages, do so in moderation. For men, this is no more than two 12-ounce servings of beer, or two 5-ounce glasses of wine, or two 11/2-ounce servings of “hard” alcohol a day. Women or lighter weight people should have no more than a single serving of any one of these beverages per day. |
| Take your high blood pressure medicine as directed. If lifestyle changes, such as those described above, are not keeping your pressure under control, your doctor will prescribe blood pressure medications. There are many excellent ones to choose. They work and will help you. Some people think that when their blood pressure comes down, they no longer need treatment. This is wrong. Stay on treatment. If you have questions, talk to your doctor. |
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