American Heart Month-High Blood Pressure
Nearly half of adults in the United States are living with high blood pressure, and only 1 in 4 have their blood pressure under control (Center for Disease Control, 2024). High blood pressure, known as “the silent killer”, frequently has no symptoms. You may be unaware that high blood pressure is damaging your blood vessels and increasing your risk for heart disease, stroke, kidney disease and other long-term health problems (American Heart Association, 2024).
The American Heart Association uses the chart below to categorize blood pressure readings.
You can reduce, prevent, or delay the development of high blood pressure by making lifestyle changes. Small changes can make a big impact on your health. Begin by eating a well-balanced diet. Increase fruits, vegetables, whole grains, nuts, low-fat dairy, poultry and fish. Limit saturated fats, alcohol, salt, high fat, processed foods, and sweets. Know what you are eating by checking food labels. When fresh fruits or vegetables are not available or affordable, frozen is nutritionally similar and preferred over canned. Planning for meals and snacks can help prevent unhealthy choices during a busy day or while you are on the go. Even convenience stores offer healthy options such as string cheese, boiled eggs, Greek yogurt, fresh fruit, and unsalted nuts.
Regular physical activity can help you manage your blood pressure. Adults should aim for 150 minutes of moderate activity per week while kids should get around 60 minutes per day. Start slowly and increase activity over time. If you have a heart or other condition, check with your health care provider prior to beginning a new program. Find ways to move your body that you enjoy. Consistency helps make movement a habit. Exercising with a friend, family member, or pet can keep you motivated. Mixing up your workouts to include stretching, strengthening with weights, resistance bands, yoga, dance and others keeps it interesting and works different muscle groups.
Find ways to reduce and manage stress to decrease the impact on your health. Exercise, meditation, deep breathing, relaxation techniques, and connecting with others are some ways to fight the effects of stress. Identifying your own physical symptoms of stress such as muscle tension, headaches, jaw clenching, and others can be signs that you need to take a break. Taking time to reduce stress is not selfish, it is essential to your health and well-being.
Maintain a healthy weight. Sometimes even a small amount of weight loss can make a big difference in how you feel and how your body moves. Carrying excess weight puts extra strain on your heart and joints. Combining a healthy diet with physical activity is preferred over highly restrictive or rigid diet plans and will lead to a healthy and sustainable lifestyle without the yo-yo effect of rapid weight loss and regain.
Smoking is a leading contributor to many health conditions including high blood pressure. Heart rate and blood pressure rise during smoking. It also causes a buildup of plaque inside the arteries also known as atherosclerosis. While some risk factors for high blood pressure are out of your control such as family history, smoking is a risk factor you can control. Stopping smoking is one of the best things you can do for your health. Help is available through many free resources. If you are interested in stopping smoking, reach out to your primary care provider for assistance.
For some people, medications are necessary to help control blood pressure. Lifestyle changes along with medications can be highly effective. It is very important to take prescribed medications as directed and follow your treatment plan. Your treatment plan may require routine follow-ups to see how your medication is working. You may also need to check your blood pressure at home. Feeling good and having blood pressure readings within normal range are not indications to stop taking your medication. This means the medication is working! Consult your provider if you have questions about your medications.
Untreated high blood pressure can lead to stroke. Stroke happens when blood flow to the brain is blocked or when a blood vessel in the brain bursts. It can lead to brain damage, long-term disability, or death. A stroke can happen at any age. Signs of stroke include sudden weakness or numbness on one side of the body, inability to walk, slurred speech, confusion, drooping on one side of the face, sudden severe headache with no known cause, and problems with vision. Signs of a stroke are an emergency! Fast treatment reduces your risk of long-term effects from stroke damage. Act FAST with any signs of a stroke. FAST helps us remember:
F: Face drooping
A: Arm weakness
S: Speech difficulty
T: Time to call 911!
Take action now to know your blood pressure, treat high blood pressure, and reduce your risk of long-term health problems.
Sources:
Center for Disease Control. (2024, December 30). American Heart Month Communications Toolkit. https://www.cdc.gov/heart-disease/php/heart-month/index.html#:~:text=February%20is%20American%20Heart%20Month,focus%20on%20their%20cardiovascular%20health.
American Heart Association. (2024, May 21). How to Manage High Blood Pressure. https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure
American Stroke Association. (2024, n.d.) Stroke Symptoms. https://www.stroke.org/en/about-stroke/stroke-symptoms
National Library of Medicine. (1996, March 5). How Smoking Affects Blood Pressure. https://pubmed.ncbi.nlm.nih.gov/9162447/