Make Heart Health a Priority: May is National High Blood Pressure Education Month

By Dr. Chandreshwar Shahi, board-certified cardiologist at Somerset Medical Center

High blood pressure affects one in every three Americans, and 20 percent of people living with high blood pressure are completely unaware of their condition.  Commonly referred to as “the silent killer,” high blood pressure often has no warning signs or symptoms; however, if left untreated, it can potentially lead to coronary heart disease, kidney failure, stroke and other life-threatening diseases. Having high blood pressure can be a result of behavioral habits such as poor diet, physical inactivity and substance abuse, but additionally, heredity characteristics including age, race, history of diabetes, and general family health history can also be contributors.  Blood pressure within the 120/80 range is considered normal, while blood pressure within the 140/90 range is considered high.  The following simple lifestyle changes can help you keep your blood pressure within the normal range. 

• Eat healthy.  Maintaining a heart-healthy diet is important for managing your blood pressure and reducing your risk of heart disease and other life-threatening conditions.  Consuming large amounts of sodium is a known contributor to high blood pressure found, for example in a bag of salt-heavy potato chips. The Dietary Approaches to Stop Hypertension (DASH) diet emphasizes a low sodium diet rich in fruits, vegetables and salads. By adding nuts, olives and olive oil to create a Mediterranean Diet, you can also help to reduce your risk of morbidity and mortality from cardiovascular disease. Restaurants can also pose problems for people looking to watch their diets, so instead of eating out, make more meals at home where you can control the ingredients and portion sizes and better decide what goes into your body. 

• Watch your weight.  If you are overweight, losing as little as ten pounds may help reduce or prevent high blood pressure.  In addition, maintaining a healthy weight lowers your risk of developing other health issues and enhances your overall energy level.  Calculate your BMI and talk with a physician to determine the best weight for you. 

• Don’t forget to exercise.  Exercise strengthens your heart, allowing the heart muscle to efficiently pump blood throughout your body, which helps keep your blood pressure within a healthy range.  Exercise is also essential in managing your weight and stress levels, both of which can raise your blood pressure. The American Heart Association (AHA) recommends 150 minutes of moderate- to intense- aerobic activity each week. Physical activity should be performed for at least ten minutes at a time and should include flexibility and stretching exercises as well as muscle strengthening activities.  If you can’t achieve the AHA’s recommendations right off the bat, don’t let that discourage you; strive to work at least 30 minutes of physical activity into your daily routine. 

• Avoid tobacco use.  Even though smoking has not been conclusively proven to cause high blood pressure, each cigarette you smoke temporarily increases your blood pressure for a period of time after you finish.  Smoking also damages blood vessels and contributes to hardened arteries, significantly increasing your risk for heart disease and stroke.

• Consider treatment options.  Depending upon other risk factors, leading a healthy lifestyle may not eliminate the need for treatment. If your blood pressure is 140/90 or higher, your healthcare provider will likely prescribe medication in addition to recommending lifestyle modifications to keep your blood pressure under control.  The best way to reach your treatment goals and enjoy the benefits of a healthier life is by speaking with your physician and determining the best treatment plan for your individual situation.    

Adopting a healthy lifestyle is critical for preventing high blood pressure and a necessary part of continuously managing it.  National High Blood Pressure Education Month is the perfect time to start getting your blood pressure checked regularly and to speak with your physician to understand your individual risk and the steps you can take to lead a happy, healthy life.