Citizens Memorial Hospital | Vitality | Summer 2019

citizensmemorial.com 11 High blood pressure is a serious condition—having it can boost your risk of major complications, like heart attacks and strokes. High blood pressure is also a sneaky condition—it usually has no symptoms. That’s why it’s crucial to know where you stand by getting regular blood pressure checks and following a treatment plan, if needed. But there’s something else you can do to protect yourself from high blood pressure’s potentially serious consequences: You can take steps to prevent the condition in the first place. First it helps to know a little about what puts you at risk. WHAT MAKES BLOOD PRESSURE RISE? Certain things are more likely to make your blood pressure rise and stay elevated over time. Simply getting older is one of them. Other factors that can raise your risk for high blood pressure include your family health history and your ethnic background. Obviously, those things are beyond your power to change. But other factors can affect blood pressure too— like what you eat and how much you exercise, along with your other everyday health habits. Those you do have the power to change. 5WAYSTO KEEP BLOOD PRESSURE DOWN To help prevent high blood pressure, you may need to: IMPROVEYOUR DIET. If you don’t already, eat a variety of healthy foods—including plenty of fruits and vegetables. Limit salt and sodium, substances that can make blood pressure rise. To help cut back on salt and sodium: » » Check food labels when shopping. Choose items with the least amount of sodium. Also look for wording like low-sodium, reduced sodium or no salt added. » » Eat more home-cooked meals so you can limit the amount of salt added to your food. » » Choose fewer processed foods—like frozen dinners, instant meals or premade sauces—which tend to be high in sodium. MOVE MORE. Exercising regularly feels great, and it’s great for blood pressure too. Try to get at least 2.5 hours of aerobic activity a week. For example, you might try taking bike rides or going for brisk walks. IFYOU SMOKE, MAKE A PLANTO QUIT. Talk with your doctor about options, such as medications, that may make quitting easier for you. KNOWTHE RISKS OF ALCOHOL. It can raise blood pressure. ASKYOUR DOCTORWHAT’S A HEALTHYWEIGHT FORYOU. It’s generally based on your body mass index (BMI) number, which is calculated from your height and weight. If you need to shed pounds, eating a healthy diet and exercising can help. Sources: American Heart Association; Centers for Disease Control and Prevention; National Heart, Lung, and Blood Institute