MISSION, KS /ACCESSWIRE/September 15, 2022/ (Family Features) Nearly half of all American adults have high blood pressure, or hypertension, according to the Centers for Disease Control and Prevention. Of these, around 75% do not have it under control, and many may not even realize they have it unless they experience other complications.
In fact, high blood pressure is a major cause and controllable risk factor for heart disease and stroke, as well as other problems such as kidney failure, vision loss, and sexual problems. However, the American Heart Association recommends following these simple steps to control your levels and manage your risk.
- Know your numbers
In most cases, normal blood pressure is 120/80 mm HG or less. Readings consistently above 130/80 are considered high blood pressure. Have your blood pressure measured at least once a year by a healthcare professional and monitor it regularly at home with a validated monitor and discuss the readings with your doctor. Getting accurate readings can help ensure the most appropriate treatment should a problem arise.
2. Maintain a healthy weight
If you are overweight or obese, you are at increased risk of high blood pressure. Losing just 3-5% of your body weight can help improve your numbers. There are a multitude of plans and programs available that can help with weight loss, and taking positive action with a friend or family member can help with motivation.
3. be active
To maximize health benefits and help keep blood pressure within the normal range, the American Heart Association recommends adults get at least 150 minutes per week of moderate activity, 75 minutes of vigorous activity, or a combination of the of them. Try activities like brisk walking, swimming, biking, or dancing. For example, the Get Down with Your Blood Pressure campaign uses music and dance to help remember the four simple steps to self-monitoring blood pressure:
- You understand – take your blood pressure self-monitoring device (SMBP)
- slip it – slide the SMBP cuff over your arm
- Handcuff him – wrap the cuff well, but not too tightly
- Check it out – check your blood pressure on the device
4. Eat well
Making small, simple changes to your eating habits can go a long way in keeping you and your family healthy. Eating fruits and vegetables, such as mangoes, avocados and blueberries, can lower blood pressure over time. Other smart choices include nuts and seeds, whole grains, lean proteins, and fish.
5. Reduce alcohol and tobacco consumption
Smoking worsens risk factors for heart disease, such as high blood pressure and diabetes, and the chemicals in tobacco smoke can damage your heart and blood vessels. Similarly, excessive alcohol consumption (more than two drinks a day) is associated with high blood pressure. Limiting alcohol intake and quitting smoking — or avoiding second-hand smoke — can help reduce your risk.
If you develop high blood pressure, work with a healthcare professional to manage it, and visit heart.org/hbpcontrol to find local blood pressure resources, step-by-step self-monitoring videos and more.
Monitoring your blood pressure at home
Knowing how to properly check your blood pressure is important, especially if your doctor recommends regular self-monitoring at home.
- Keep calm. Do not smoke, drink caffeine or exercise for 30 minutes before your blood pressure measurement. Empty your bladder and take at least 5 minutes of quiet rest before measuring.
- Sit properly. Sit with your back straight and supported. Keep your feet flat on the floor and your legs uncrossed. Support your arm on a flat surface, like a table, with your biceps at heart level. Place the bottom of the cuff directly above the crease of your elbow. Never take measurements over sleeves or other clothing.
- Measure at the same time every day. For greater consistency, take readings at the same time each day, such as at a set time in the morning and evening.
- Take multiple readings and record the results. Each time you measure, take 2-3 readings approximately 1 minute apart and record the results to share with your doctor.
This project is supported by cooperative agreements (CPIMP201227 and CPIMP201228) with the Office of Minority Health (OMH) of the United States Department of Health and Human Services (HHS), as part of a financial assistance from a total amount of $14.6 million in partnership with the Health Resources and Services Administration (HRSA). The content does not necessarily represent the official views or endorsement of OMH/OASH/HHS or the US Government. For more information, please visit https://www.minorityhealth.hhs.gov/.
Photos courtesy of Getty Images
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