High Blood Pressure
Hypertension is also called the "silent killer" because it can cause deadly conditions such as heart disease, stroke, and kidney failure but often, people do not know that they have high blood pressure.
Blood pressure is expressed by two numbers in millimeters of mercury (for example: 120/80 mm Hg). The top or first number shows the systolic pressure, which is the pressure when the heart beats. The bottom or the second number is called the diastolic pressure and it shows the amount of blood pressure when the heart rests between beats. Normally, blood pressure rises and falls throughout the day, but it is considered high when systolic or diastolic pressure (or both) usually stays elevated.
Normal Blood Pressure: Less than 120 (systolic) and 80 (diastolic) mm Hg
Prehypertension: 120 to 139 (systolic) or 80-89 (diastolic) mm Hg
High Blood Pressure(Hypertension): 140 (systolic) or 90 (diastolic) mm Hg and higher
Who is at Risk for Having High Blood Pressure?
Having hypertension in the family and aging are common risk factors for high blood pressure. African Americans are more likely to have hypertension compared to whites. Stress and some medications such as birth control pills may also increase blood pressure. Drinking too much alcohol, eating too much salt, cigarette smoking, physical inactivity and obesity also increase the chances of having hypertension.
What is the Treatment for High Blood Pressure?
For people with hypertension, medications help treat this condition, but lifestyle changes can also prevent or improve high blood pressure
- Staying physically active
- Eating a healthful diet
- Limiting alcohol intake
- Controlling body weight
Things You Can Do Now
- Eating a healthy diet is one of the most important ways to prevent cardiovascular diseases.
- Fill two-thirds or more of your plate with fruits and vegetables in a variety of colors, and whole grains (like bread or pasta made with whole wheat, or cereals made with lots of whole grains)
- Choose fat-free and low-fat dairy products instead of higher fat versions
- Decrease the amount of cholesterol, saturated fats and trans fats in your diet. Cholesterol and saturated fats mostly come from animal products like meat, poultry and dairy. Trans fats are mostly found in hard margarines and baked (pastry) products
- Choose grilling, steaming, boiling, and barbecuing rather than frying to keep your fat intake in control
- Make vegetable oils, fish and nuts the main sources of fats in your diet
- Lower your salt intake to less than 2,300 milligrams of sodium. People who have high blood pressure, African Americans, and middle-aged or older individuals should eat even less sodium (about no more than 1,500 milligrams)
- Read the food label information to find out about the ingredients, nutrients, and calories foods have
- Be physically active. In general, 30 minutes of activity on most days of the week is recommended for healthy adults. You may need to be active longer if you are trying to lose weight or to keep it off.
- Before stating to exercise, always check with your doctor first. Start out slowly especially if you have been inactive in recent months, have a known cardiovascular disease, or if you are above 40 years of age. For example, start with 10 minutes of daily walk and then, make small increases every week.
- Maintain a healthy weight, aim for a body mass index of 18.5 to 24.9.
- If you consume alcohol at all, drink only moderate amounts (2 drinks daily for men, 1 drink daily for non-pregnant women. Note: one drink equals 12 ounces of regular beer, a glass (5 ounces) of wine, or 1.5 ounces of hard liquor (rum, vodka, whiskey, etc.).
For More Information
High Blood Pressure: What Can I Do? - Rutgers NJAES
General Information - American Heart Association
About High Blood Pressure - Center for Disease Control and Prevention
