You Work Well Under Pressure
Pressure is part of your daily life. You may feel you have
little control over life’s ups and downs. But, high blood pressure is another matter. You can take positive steps to help keep it under control. What is Blood Pressure?
1. 2. 3. Each time your heart beats, blood is circulated through your body. There are more than 60,000 miles of vessels that transport blood throughout the human body. Blood pressure is the result of two factors: the force of the blood against the walls of your vessels (arteries, veins and capillaries) and the vessels own resistance to that blood flow.
Blood Pressure Testing:
1. Regular exams conducted by a licensed physician are the best way to determine whether or not you suffer from hypertension. Both men and women should have their blood pressure checked every year beginning at age 18.
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Diagnoses:
1. 2. 3. 4. Normal blood pressure = 120/80 Prehypertension = between 120/80 and 139/89 Stage 1 Hypertension = between 140/90 and 150/99 Stage 2 Hypertension = 160/100 and above
What Causes High Blood Pressure?
1. 2. 3. High blood pressure can result if blood is pumping in arteries that are too narrow. If your blood vessels are stiff, their ability to expand can be compromised, leading to high blood pressure. Blood with high sodium and/or water content can lead to increased volume, which can elevate blood pressure.
Medications:
1. 2. 3. Medications include diuretics, beta-blockers, calcium channel blockers, ACE inhibitors and ARBs. There are positive aspects to each type of blood pressure medication. Talk to your physician to find out more. Medications are most effective in conjunction with positive lifestyle changes.
The Facts:
1. High blood pressure (hypertension) can strain your heart by making it beat harder to pass the blood through your arteries. High blood pressure contributes to cardiovascular disease. Normal blood pressure is less than 120/80. Doctors normally recommend medical treatment for those with blood pressure over 140/90.
Lifestyle Changes:
1. 2. 3. 4. Exercise regularly. Control your weight through proper diet and exercise. Learn to minimize and control stress. If you smoke, quit! Exercise regularly – at least three sessions per week. Your exercise routine should include aerobic activity. Drink plenty of water before, during and after exercise. Consult your doctor before starting any new exercise program. Be aware of your body’s response to stress. Learn what triggers your stress and take steps to avoid or control those situations. Explore relaxation techniques. Maintain a balanced lifestyle doing activities you enjoy.
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Who’s at Risk?
1. 2. 3. 4. Hypertension tends to run in families. Men over the age of 55 and women over the age of 65. African-Americans (women especially) are prone to high blood pressure. People who are obese, smoke, have high cholesterol and/or do not make exercise a part of their daily life.
Exercise:
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Symptoms:
1. 2. 3. Many people with high blood pressure do not exhibit any symptoms. Someone who has been diagnosed with high blood pressure may suffer from regular headaches. Other symptoms include: dizziness, fatigue and/or feeling lightheaded.
Stress:
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Heart Attack Warning Signs:
1. 2. 3. 4. Chest discomfort in the center of the chest. It may feel like uncomfortable pressure, squeezing, fullness or pain. Discomfort in other areas of the upper body – pain in one or both arms, the back, neck, jaw or stomach. Shortness of breath. Other signs: nausea, lightheadedness or a cold sweat.
The Numbers:
1. 2. 3. Your blood pressure measurement consists of two numbers. The first number, the systolic measurement, is the pressure against the walls of your vessels when your heart is beating. The second (or bottom) number is the diastolic measurement and is the reading of the amount of pressure against the walls of your vessels when your heart is between beats.
Tips for Eating Heart Smart:
Eating the right foods can significantly reduce your risk for high blood pressure, not to mention contribute to your overall health and well-being. The following are some quick tips to help you get your diet and your body in shape: 1. Watch your fat intake. Be conscious of what foods you are eating and when. Keep a food diary if you need to. 2. Avoid hidden fats. Cook with nonstick vegetable oil cooking spray instead of regular oils. 3. Buy lean cuts of meat and/or trim excess fat before cooking. 4. Avoid red meat by adding more fish, skinless chicken and turkey to your diet. 5. Be a careful shopper. Check the labels on all purchases. 6. Bake, broil, steam or grill foods instead of frying them. 7. Eat more fruits, vegetables and carbohydrates. 8. Avoid eating “fast food” whenever possible.
Once You are Diagnosed:
1. Early detection and treatment of high blood pressure can reduce the risk of heart attack, stroke and damage to your vital organs. Treatments may include lifestyle changes and/or medication. Many stores sell at-home blood pressure monitoring devices that can be used to check your blood pressure regularly.
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