The
medical term for high blood pressure is hypertension.
Blood pressure is the force of blood against the walls of arteries. High blood
pressure is dangerous because it makes the heart work too hard and contributes
to atherosclerosis (hardening of the arteries). It increases the risk of heart
disease and stroke, which are the first- and third-leading causes of death
among Americans. High blood pressure also can result in other conditions, such
as congestive heart failure, kidney disease, and blindness.
A blood
pressure level of 140/90 mmHg or higher is considered high. About two-thirds of
people over age 65 have high blood pressure. If your blood pressure is between
120/80 mmHg and 139/89 mmHg, then you have pre-hypertension. This means that
you don’t have high blood pressure now but are likely to develop it in the
future unless you adopt healthy lifestyle changes.
If you
have hypertension or pre-hypertension adopting the following six-lifestyle
changes will help you to manage your blood pressure and reduce your risk of
developing heart disease and stroke.
✓
Maintain a healthy
weight
• Check
with your health care provider to see if you need to lose weight.
• If you
do, lose weight slowly using a healthy eating plan and engaging in physical
activity.
✓
Be physically active
• Engage
in physical activity for a total of 30 minutes on most days of the week.
• Combine
everyday chores with moderate-level sporting activities, such as walking, to
achieve your physical activity goals.
✓
Follow a healthy
eating plan
• Set up
a healthy eating
plan with foods low in saturated fat, total fat, and cholesterol, and high in
fruits, vegetables, and low fat dairy foods.
• Write
down everything that you eat and drink in a food diary. Note areas that are
successful or need improvement.
• If you
are trying to lose weight, choose an eating plan that is lower in calories.
✓
Reduce sodium in your
diet
• Choose
foods that are low in salt and other forms of sodium.
• Use
spices, garlic, and onions to add flavor to your meals without adding more
sodium.
✓
Drink alcohol only in
moderation
• In
addition to raising blood pressure, too much alcohol can add unneeded calories
to your diet.
• If you
drink alcoholic beverages, have only a moderate amount—one drink a day for
women, two drinks a day for men.
✓
Take prescribed drugs
as directed
• If you
need drugs to help lower your blood pressure, you still must follow the
lifestyle changes mentioned above.
• Use
notes and other reminders to help you remember to take your drugs. Ask your
family to help you with reminder phone calls and messages.
There are many sign of high blood pressure, stress, headaches, Those who's diets are high in salt, caffeine and alcoholic beverages. Most people with high blood pressure experience no symptoms at all. This is an important reason to have your blood pressure checked regularly.
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