[Image: Blood pressure check demonstration]Are you one of the 30% of adults who is not aware of your high blood pressure? May is National Blood Pressure Awareness Month and is a good time to find out if you are.
According to recent estimates by the American Heart Association, many U.S. adults have high blood pressure and because there are no symptoms, they don't know they have it.
In fact, many people have high blood pressure for years without knowing it. Uncontrolled high blood pressure can lead to stroke, heart attack, heart failure or kidney failure. This is why high blood pressure is often called the "silent killer." The only way to tell if you have high blood pressure is to have your blood pressure checked.
The good news is that high blood pressure is treatable and controllable.
Am I at Risk?
High blood pressure is a blood pressure reading of 140/90 mmHg or higher. According to information from the National Heart, Lung and Blood Institute, once high blood pressure develops, it usually lasts a lifetime.
Factors that contribute to high blood pressure
Medical science doesn't understand why most cases of high blood pressure occur, so it's hard to say how to prevent it. However, we do know that several factors may contribute to high blood pressure and raise your risk for heart attack and stroke.
Controllable risk factors
- Obesity — People with a body mass index (BMI) of 30.0 or higher are more likely to develop high blood pressure.
- Eating too much salt — A high sodium intake increases blood pressure in some people.
- Drinking too much alcohol — Heavy and regular use of alcohol can increase blood pressure dramatically.
- Lack of physical activity — An inactive lifestyle makes it easier to become overweight and increases the chance of high blood pressure.
- Stress — This is often mentioned as a risk factor, but stress levels are hard to measure, and responses to stress vary from person to person.
Uncontrollable risk factors
- Race — Blacks develop high blood pressure more often than whites, and it tends to occur earlier and be more severe.
- Heredity — If your parents or other close blood relatives have high blood pressure, you're more likely to develop it.
- Age — In general, the older you get, the greater your chance of developing high blood pressure. It occurs most often in people over age 35. Men seem to develop it most often between age 35 and 55. Women are more likely to develop it after menopause
LSU AgCenter nutritionist, Dr. Beth Reames, says these 10 healthy habits can help to prevent or control high blood pressure:
- Know your blood pressure. Have it checked regularly.
- Know what your weight should be. Keep it at or below that level.
- Use less salt in cooking or at meals. Avoid salty foods.
- Eat a diet rich in fruits, vegetables and whole-grain high-fiber foods according to MyPyramid.gov.
- Control alcohol intake. No more than one drink a day if you're a woman or two a day if you're a man.
- Take your medicine exactly as prescribed. Don't run out of pills even for a single day.
- Quit smoking.
- Include daily physical activity.
- Make certain your parents, brothers, sisters and children have their blood pressure checked regularly.
- Live a normal life in every other way.
Following the recommendations of your healthcare professionals is essential to lowering your high blood pressure.
A blood pressure reading below 120/80 mmHg is considered normal.
“In general, lower is better,” Reames said. “But very low blood pressure can sometimes be a cause for concern and should be checked out by a doctor.”
“Blood pressure changes and is lowest during sleep but rises when you get up. It also can rise when you are excited, nervous or active. For most of your waking time, however, blood pressure stays about the same when you are sitting or standing still.”
High blood pressure increases your chance (or risk) for getting heart disease and/or kidney disease, and for having a stroke. It is especially dangerous because it often has no warning signs or symptoms. Regardless of race, age, or gender, anyone can develop high blood pressure.
For related health and healthy eating information, contact Margaret at the LSU AgCenter Office located at 511 Roussell Street in Houma or call (985) 873-6495. E-mail questions or comments to Margaret Burlew. In addition, log onto the Family and Consumer Sciences section under the Louisiana Cooperative Extension Service at the LSU AgCenter website.