Lifestyle changes are necessary for improvements
High blood pressure, also known as hypertension, is an issue that poses a number of threats. Any patient who is at risk of developing or has had high blood pressure has been warned by their doctors of the serious consequences if the issue isn’t resolved. Reducing and controlling high blood pressure takes considerable commitment and lifestyle changes but is invaluable when maintaining a healthy life.
When blood pressure stays elevated over time, it forces the heart to work harder and contributes to the hardening of arteries.
Dr. Clint Wilson, at Willis-Knighton Family Medicine Associates, said that though there are a variety of health concerns relating to this condition, some are far more notable.
“The top concerns for elevated or high blood pressure include – but definitely are not limited to – the scary issues like heart attacks, heart failure and strokes,” he said.
Other conditions include kidney disease and even blindness. The National Institute of Health states that when it comes to risk factors of heart disease, having more than one greatly increases your chances of developing it, and high blood pressure is an indication to take immediate action. Blood pressure concerns, respectively, have their own risk factors – both avoidable and not.
“Those with the increased risk for developing blood pressure include [patients] with a family history of hypertension,” Wilson said. “We can also have a higher risk when we have a more inactive lifestyle, higher salt intake, eat a diet high in calories/fats/ sugars, are overweight or are heavier alcoholdrinkers.”
In addition to having a family history of high blood pressure, another unchangeable factor includes age. The NIH states that many and most people will develop high blood pressure at some point in their lifetime. For those mostly at risk or those who are currently suffering from the condition, there are many controllable factors to be aware of, including lifestyle changes and regular monitoring.
Wilson recommends lifestyle changes that include increased cardiovascular activity and diet changes.
He said to start with walking and setting a goal of 7-10,000 steps per day and to watch your salt intake and calorie intake. Moderatelevel physical activity can be done in a number of ways as well, including yardwork or sporting activities.
The NIH suggests to know what your target weight should be based on body mass index and waist circumference. Being overweight causes blood pressure to rise as weight increases and by losing just 10 pounds can directly impact high blood pressure issues.
They also recommend to not only eat diets low in sodium but also low in saturated fat and cholesterol and high in fruits, vegetables and low fat dairy foods.
Diet plans provided by the NIH are also high in potassium, magnesium, calcium, lean protein and fiber.
Healthy eating can both prevent and reduce high blood pressure.
Staying informed and remaining in control of your health plays a major role in reducing and preventing high blood pressure. The American Heart Association strongly suggests to remain in communication and collaboration with your physician and to make your health a top priority. Furthermore, monitoring your blood pressure between doctor’s appointments will lead to more effective improvements under your doctor’s guide.
Keeping an eye on blood pressure levels can be both easy and convenient.
“Monitoring can start with a blood pressure check at the local pharmacy, purchasing your own blood pressure meter and keeping a regular record of it to bring to your appointment with your family doctor,” Wilson said.
The AHA offers online resources for monitoring your blood pressure and recommends to stay in control and in-theknow of your regular levels so that you can ask the right questions at your next appointment.
An AHA-sponsored resource is Heart360, which is an online tool that helps you track and understand your heart health and what affects it.
The site takes into account blood pressure, physical activity, cholesterol, glucose, weight and medications.
Users may find that their levels rise during particular situations, and they can ultimately manage their health more effectively by having a better understanding.
To learn more about the online program, visit www.heart360.org.
– Katie Ho
Health tip:
One of the most important notions the AHA offers is to be patient. Reducing and controlling high blood pressure takes time and commitment. Sometimes medication is needed in combination with lifestyle changes, but in any case, results and progress may take time.
