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Health Topics > High Blood Pressure, What can be done | |
 What can be done to prevent high blood presssure? High blood pressure or hypertension, is a major risk factor for heart and kidney disease and stroke. This is a serious consequence of a treatable disorder. Heart disease is the number one cause of death in the United States. Twenty-five percent or nearly 50 million adults have hypertension. Older women are particularly prone to develop high blood pressure. Others at high risk are African-Americans, the obese, and those with a family history of hypertension. There are no signs or symptoms which is why it is called the "silent killer." If you do not know what your blood pressure is, you should have it taken. If the systolic (top number) is above 140 or the diastolic (bottom number) is above 85, there may be cause for concern. You can reduce your risk for developing hypertension by:
Losing extra pounds will reduce blood pressure. The less fat the heart has to pump blood through, the easier the workload is on the cardiovascular system. Being physically active means exercising. Moderate activity such as a brisk walk, bicycling, swimming, or any other aerobic activity performed for 30 minutes per day will reduce the blood pressure. You do not have to perform the activity in one 30 minute session but can divide this into three 10 minute sessions if this helps you to be more compliant. It also helps to participate in an activity with a friend or family member. Reduce your salt or sodium intake. Even "low salt" foods or "lite" salt have sodium. So be careful. It just takes twice as many shakes of the salt shaker to give you the same amount of sodium as the real thing. You should try to limit your sodium intake to less than 3000 milligrams per day. One teaspoon of salt is equal to 6 grams of salt or approximately 3000 milligrams of sodium. Extra sodium is found in many prepared foods such as frozen dinners, canned soups, processed cheese and meats, pickles, olives, chips and most snack foods. It is also found in baking soda, canned soups, catsup, soy sauce, and soft drinks. Learn to read labels to protect yourself. AHA Recommendation The most important points for people with high blood pressure to remember are these:
Some people with mild hypertension can lower their blood pressure by reducing sodium in their diet. Excessive alcohol intake (more than two ounces daily) raises blood pressure in some people and should be restricted. Blood pressure also returns to normal in many obese people when they lose weight. Increasing physical activity can reduce blood pressure in some people, too. Before drugs are prescribed, these methods to control blood pressure are often recommended for people with only mildly elevated blood pressure. The information listed above is for educational purposes only and should not be used as a substitute for a consultation or visit with your family physician or other health care provider. | |
