Posted May 21, 2013 11:21:49 CDT

High Blood Pressure Education

by LRC

Tips to Help Keep Your Health On Track!

Another thirty percent of American adults have hypertension – blood pressure that is higher than normal but not yet considered in the high blood pressure range. High blood pressure is known as the "silent killer" because it has no warning signs or symptoms.

If you, or members of your family including children, have high blood pressure, you are at risk for heart disease and/or a stroke, which are both leading causes of death in the United States. Understanding what lifestyle changes you can make to keep your blood pressure in check can be the beginning of improving your overall cardiovascular health. Even fit, thin people can develop high blood pressure, so it is critical that everyone does what he or she can do to manage this condition. (1)

Understanding your blood pressure numbers

Your blood pressure is generally represented by two numbers. The first number, called the systolic number, represents the pressure in your blood vessels when your heart beats. The second number, called the diastolic number, is the pressure in your blood vessels when your heart rests between heart beats. Both numbers are important and have normal and abnormal ranges as follows: (1)

Blood Pressure Levels
Normal	Systolic: Less than 120 Diastolic: Less than 80
At risk (pre-hypertension)	Systolic: Between 120-139 Diastolic: Between 80-89
High	Systolic: 140 or higher Diastolic: 90 or higher

Eating less salt/sodium can help lower your risk of high blood pressure

Americans, on average, consume more than twice the recommended limit for sodium – a major contributor to increasing the risk for developing high blood pressure. Most of the sodium people consume comes from processed, packaged, or restaurant foods, such as bread, cold cuts, pizza, and poultry topping the list. The good news is that when you reduce your sodium intake, you have the potential to lower your blood pressure. If you follow the simple steps below, you will be on the right track to controlling your sodium intake each day: (1)

• Eat more fresh or frozen fruits and vegetables, with no sauce or salt added
• Read nutrition labels and choose lower sodium options
• Cook more meals at home, using herbs and spices for seasoning rather than salt or packaged sauces
• At restaurants ask for low-sodium options and/or request that they do not add salt to your food

Other lifestyle changes to keep your blood pressure in check

Besides reducing your sodium intake, there are other changes you can make in your lifestyle to help keep your blood pressure within a healthy range: (1)

• Have your blood sugar checked and monitor it regularly
• Maintain a healthy body weight
• Exercise regularly
• Don't smoke
• Limit your alcohol consumption
• Take any prescribed blood pressure medication as directed
• Make sure you communicate any medical issues you are experiencing with your doctor

Have your blood pressure checked today

If you haven’t done so already, have your blood pressure checked by a medical professional or local retailer, such as a pharmacy, to ensure that you do not have pre-hypertension or high blood pressure. You owe it to yourself and your family to stay as healthy as possible by taking the appropriate steps to maintain a safe blood pressure range.

(1) www.cdc.gov