Kim Griffin
Contributor
During the month of May, we encourage individuals to know their blood pressure numbers. Why?
Because high blood pressure is a major risk factor for heart disease and may go undetected for years. Nearly half of all adults in the United States have high blood pressure and most do not have it under control. Here are some questions to consider.
What is high blood pressure?
High blood pressure occurs when the force of the blood against your artery walls is higher than normal.
Am I at risk for high blood pressure?
Certain risk factors may increase your risk for high blood pressure, including genetics/family history, age, gender, underlying conditions, race or ethnicity, tobacco use, excess alcohol use, obesity, physical inactivity and poor diet.
Can high blood pressure cause complications?
Yes! High blood pressure affects your organs and can cause the following complications:
- Damage to your arteries, causing them to become narrowed.
- Damage to your heart, causing coronary heart disease, an enlarged heart or heart failure.
- Brain damage, causing stroke, dementia or cognitive impairment.
- Kidney damage, causing narrowed blood vessels and kidney failure.
- Damage to your eyes, affecting blood vessels in the retina and optic nerve.
What can I do to prevent or manage high blood pressure?
You can prevent or manage high blood pressure by following these simple steps:
- Eat right – Include lots of fruits and vegetables in your diet.
- Maintain a healthy weight – Make sure your weight is in a healthy range and, if not, make healthy lifestyle changes to accomplish this.
- Move more – Move the way you want to move - walk, play games or work in the garden.
- Avoid smoking – If you do not smoke, don’t start. If you do smoke, discuss with your doctor ways to quit.
- Limit alcohol – Excess alcohol intake can increase your blood pressure.
- Rest well – Aim for seven to nine hours of sleep every night.
- Manage stress – Try deep breathing techniques, mindfulness exercises and relax.
References:
Centers for Disease Control and Prevention. High Blood Pressure (2020, October). Retrieved from https://www.cdc.gov/bloodpressure/index.htm
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