Page 62 - Harnett Life Spring 2021

8 Ways to Reach a Healthy

Blood Pressure Photos courtesy of

Getty Images

(Family Features) To take care of your heart, it’s important to week to help lower and control blood pressure. To ensure you’re
know and track your blood pressure. Millions of Americans have reducing your sitting throughout the day and getting active, try
high blood pressure, also called hypertension, but many don’t breaking your activity up. Do 10 minutes of exercise, three times
realize it or aren’t keeping it at a healthy level. a day or one 30-minute session on five separate days each week.
Any amount of physical activity is better than none and all activ-
For most adults, healthy blood pressure is 120/80 millimeters of ity counts.
mercury or less. Blood pressure consistently above 130/80 mil- 4. Aim for a Healthy Weight. If you’re overweight, losing just
limeters of mercury increases your risk for heart disease, kidney 3-5% of your weight can improve blood pressure. If you weigh
disease, eye damage, dementia and stroke. Your doctor might 200 pounds, that’s a loss of 6-10 pounds. To lose weight, ask a
recommend lowering your blood pressure if it’s between 120/80 friend or family member for help or to join a weight loss pro-
and 130/80 and you have other risk factors for heart or blood gram with you. Social support can help keep you motivated.
vessel disease. 5. Manage Stress. Stress can increase your blood pressure and
make your body store more fat. Reduce stress with meditation,
High blood pressure is often “silent,” meaning it doesn’t usu- relaxing activities or support from a counselor or online group.
ally cause symptoms but can damage your body, especially your 6. Have a Healthy Pregnancy. High blood pressure during preg-
heart over time. Having poor heart health also increases the risk nancy can harm the mother and baby. It also increases a wom-
of severe illness from COVID-19. While you can’t control ev- an’s risk of having high blood pressure later in life. Talk to your
erything that increases your risk for high blood pressure – it runs health care provider about high blood pressure. Ask if your blood
in families, often increases with age and varies by race and eth- pressure is normal and track it during and after pregnancy. If
nicity – there are things you can do. Consider these tips from you’re planning to become pregnant, start monitoring it now.
experts with the National Heart, Lung, and Blood Institute’s 7. Stop Smoking. The chemicals in tobacco smoke can harm
(NHLBI) The Heart Truth program: your heart and blood vessels. Seek out resources, such as smoke
free hotlines and text message programs, that offer free support
1. Know Your Numbers. Everyone ages 3 and older should get and information.
their blood pressure checked by a health care provider at least 8. Work with Your Doctor. Get help setting your target blood
once a year. Expert advice: 30 minutes before your test, don’t pressure. Write down your numbers every time you get your
exercise, drink caffeine or smoke cigarettes. Right before, go to blood pressure checked. Ask if you should monitor your blood
the bathroom. During the test, rest your arm on a table at the pressure from home. Take all prescribed medications as directed
level of your heart and put your feet flat on the floor. Relax and and keep up your healthy lifestyle. If seeing a doctor worries
don’t talk. you, ask to have your blood pressure taken more than once dur-
2. Eat Healthy. Follow a heart-healthy eating plan, such as ing a visit to get an accurate reading.
NHLBI’s Dietary Approaches to Stop Hypertension (DASH).
For example, use herbs for flavor instead of salt and add one To find more information about high blood pressure as well as
fruit or vegetable to every meal. resources for tracking your numbers, visit nhlbi.nih.gov/hyper-
3. Move More. Get at least 2 1/2 hours of physical activity each tension.
Harnett Life ~ Spring 2021