How to Keep Your Blood Pressure Under Control
From the Rose Men's Health Resource
Many men don't even think about their blood pressure. Well, maybe you do, when someone makes you mad or you get really upset about something. Aggravating events tend to cause a temporary rise in blood pressure.
What we're talking about here is something more serious: "hypertension," or high blood pressure that remains elevated over time. This condition can be a symptom of something else going on in your body or, uncontrolled, it can signal problems to come. Keeping your blood pressure under control is tremendously important to your overall health. High blood pressure is one of several factors associated with cardiovascular disease, which is the number one killer of Americans... both men and women. Cardiovascular disease claims more lives annually than all cancers combined, killing approximately one million people in the U.S. each year. It disables countless others.
High blood pressure is often silent -- or without symptoms -- until a major problem develops. That's why it's essential to see your primary care physician for checkups on a regular basis. Such checkups can literally save your life. Your doctor can help you prevent high blood pressure or, at minimum, treat it at an earlier stage when it's easier to manage.
The lowdown on high blood pressure
Blood pressure is the force of the flowing blood against the walls of the arteries. It's measured in two numbers ...for example, '140/90.' The first number (140) is systolic pressure, the pressure when the heart contracts and pumps the blood through the body. The lower number (90) is diastolic pressure, the pressure between pumps, when the heart is resting.
120/80 is considered normal. You have high blood pressure (hypertension) if your blood- pressure reading is equal to or greater than 140/90 for extended periods of time. Elevated blood pressure means your heart is working harder than normal, putting both your heart and arteries under a greater strain.
FACT: As many as 50 million Americans either have high blood pressure or are taking high blood pressure medication.
What causes high blood pressure?
The cause of high blood pressure is unknown in 90% of cases. This is called "essential hypertension." In secondary hypertension, a disease or other physical problem is behind the disease. Common causes are kidney or thyroid disease. Many factors are associated with high blood pressure, including genetics, age, race, stress, obesity, smoking, a high- salt diet, smoking, excessive consumption of alcohol, and a sedentary lifestyle.
What are the symptoms?
High blood pressure can develop over many years with no noticeable symptoms. That's why regular blood pressure checks are so important. Only when high blood pressure is severe do symptoms appear. Warning signs can include nosebleeds, racing or irregular heartbeat, headaches, and dizziness. It's a mistake to conclude that you don t have high blood pressure because you don't have any symptoms.
Males are affected earlier
Men are more likely to develop high blood pressure than women in young adulthood and early middle age; thereafter, the incidence of high blood pressure is higher among women. In general, our blood pressure tends to rise as we get older -- that's true for both men and women.
High blood pressure is serious business. Allowed to run unchecked, it can cause many health problems, including heart attack, stroke, kidney damage, and blindness. On average, people with uncontrolled high blood pressure are:
Seven times more likely to have a stroke.
Six times more likely to develop congestive heart failure.
Three times more likely to have a heart attack.
How to keep high blood pressure under control
If you are diagnosed with high blood pressure, it's extremely important that you follow your doctor's treatment guidelines to the letter. These guidelines include keeping your diet low in fat, reducing your salt intake, quitting smoking, and limiting your alcohol consumption.
In addition, you should exercise regularly, keep your weight within normal bounds, and learn to manage stress (instead of letting it manage you). Some recent research suggests that constant stress and pressure may predispose some men to continually elevated blood pressure later in life.
Hey, what's wrong with salt, anyway?
Excessive salt can make high blood pressure worse. It causes water retention, which makes your heart work harder than it has to. The National High Blood Pressure Education Program recommends no more than 2,400 mg per day (the amount in about 1 teaspoon of table salt). On average, Americans consume 4,000 to 6,000 milligrams of sodium daily.
CHECKLIST for blood pressure control
Have your blood pressure checked regularly. Your primary care physician can tell you how often.
Stop smoking.
Avoid excessive salt intake.
Eat more fresh fruits, vegetables, and foods high in fiber...and less fat.
Reduce stress on and off the job; master relaxation techniques.
Be moderate in your drinking.
Exercise regularly, and keep your weight within normal limits.
If your doctor prescribes medication to lower your blood pressure, be sure to follow his or her directions exactly.