When was the last time you had your blood pressure checked? According to the American Heart Association, approximately one-third of all adults have high blood pressure. This condition is sometimes referred to as the “silent killer” as there are often no symptoms until it becomes a health risk.
So what is the danger zone? Normal blood pressure is currently defined as 120/80 and high blood pressure is 140/90 and higher.
Blood pressure describes the force of blood on your arterial walls. The most common health risks associated with high blood pressure are heart disease, kidney disease, stroke and heart attack. While these are considered significant health risks, there are several simple steps you can implement within your life to prevent or reduce high blood pressure. Make sure you’re monitoring your blood pressure regularly by getting a professional check-up at least once a year.
Step 1: Healthy Eating
We have all heard that healthy eating is important, yet so many of us have not adopted this concept into our daily lives. Here are some simple solutions to improve the overall health of your diet:
- Limit your sodium content by reviewing any canned foods or pre-packaged foods that you buy. Avoid adding salt to your food at the table and minimize the number of regular sodas you drink per day.
- Increase your natural potassium intake by adding the some of the following foods into your diet: spinach, raisins, tomatoes, bananas and prunes.
- Consider the DASH eating program. The DASH program was not designed as a weight reduction program, but it does recommend a variety of low calorie foods such as fruits and vegetables. The program is based on substituting bad-for-you foods with healthier choices and reducing your overall salt intake to 1500 mg per day or less.
To maintain dietary changes, start slow. Make small changes such as adding or removing one thing at a time. Once the change has become a habit, continue to incorporate one change at a time until your overall diet has been transformed.
Step 2: Maintain a Healthy Weight
Weight control is a key component when striving to maintain a healthy body. Your BMI (body mass index) and your waist circumference are key measurements to evaluate when determining a healthy weight.
While BMI measurements can oftentimes be inaccurate for athletes or elderly persons, they are extremely accurate measurements for the majority of the population. To calculate your BMI, use the following formula:
[Weight in pounds ÷ (inches x inches)] x 703 = BMI
Divide your weight (in pounds) by your height in inches squared. Multiply that number by 703. So for example, if you are 5’5” tall and weigh 125 pounds, you would have a BMI of 20.8.
According to the National Heart Lung and Blood Institute, these are the measurement guidelines you should consider:
Underweight – BMI below 18.5
Normal – BMI of 18.5-24.9
Overweight – BMI of 25.0-29.9
Obese – BMI of 30.0 and Above
When measuring waist circumference, use a fabric tape measure to measure around the center area of your stomach (at the belly-button). Women should have a circumference measurement fewer than 35, while men should have a measurement fewer than 40 to be considered normal or below risk.
Step 3: Consider Prescription Medicine
If you are unable to control your blood pressure using the above strategies or if you have high blood pressure due to hereditary factors, you may want to consider prescription drugs to help move it into a normal range. But remember, a prescription drug alone will not completely solve the problem. It’s always best to combine a healthy lifestyle with any medication you are taking.
There are several different types of prescription drugs offered today, including:
Diuretics: designed to rid your body of sodium and fluid so that your blood vessels can perform at a more optimal level.
Beta Blockers: designed to block the effects of adrenaline in the body.
Alpha Blockers: designed to help your blood vessels stay open, reducing pressure on arterial walls.
ACE inhibitors: prevent your blood vessels from constricting by preventing the formation of Angiotensin II.
Calcium channel blockers: designed to block calcium from entering your cells which will help your blood vessels to remain open.
Combinations: drugs that combine ACE inhibitors with calcium blockers to reduce blood vessel constriction.
Seek the advice of your medical professional to determine which prescriptions, if any are best for your personal health situation.
There are several other factors to consider when working to reduce your blood pressure or to prevent it from elevating. Factors such as high glucose, high triglycerides, low HDL levels, alcohol and smoking can also increase your risk level and should be monitored.
Blood pressure remains as a significant health problem for people around the world. By maintaining a healthy diet, including regular exercise or physical activity and maintaining a healthy weight, you can prevent and help to reduce high blood pressure and the associated risk factors.