February is all about Hearts!!
This month is all about hearts! It is Valentine’s Day but also American Heart Month! It is a time
when all people can focus on their cardiovascular health. This month health awareness is
shedding a light on hypertension (high blood pressure), a leading risk factor for heart disease
and stroke.
Blood Pressure (BP) is the pressure of the blood pushing against the walls of your arteries.
Arteries carry blood from your heart to other parts of your body. Blood pressure normally rises
and falls throughout the day, but it can damage your heart and cause health problems if it stays
high for an extended period of time. Nearly half of the adults in the U.S. (47% or 116 million) have
hypertension, defined as greater than 130/80 or are taking medication for hypertension. Only 1 in
4 adults with hypertension have their condition under control.
What is high BP?? American Heart Assoc defines it as below:
BP category Systolic (upper number) Diastolic (bottom number)
Normal BP less than 120 and less than 80
Elevated BP 120-129 and less than 80
Hypertension
Stage 1 130-139 or 80-89
Stage 2 140 or higher or 90 or higher
Hypertensive crisis** higher than180 and/or higher than 120
**consult your doctor immediately
High blood pressure is called the “silent killer” because most of the time there are NO
symptoms! When left untreated, the damage that high blood pressure does to your circulatory
system is a significant contributing factor to heart attack, stroke and other health threats.
Things that raise your BP:
● Decongestants–people with high BP should be aware that the use of decongestants and
cold/flu medications may raise BP. Check the label before taking any cold medications.
● Salt–American Heart Assoc. recommends no more than 2300mg/day. A goal should be
less than 1500mg/day for adults.
● Alcohol–limit your drinks to no more than 2 drinks/day for men and 1 drink/day for
women.
● Weight gain–losing 10 or more pounds can have a positive effect on your health.
● Sitting–just a few minutes of light activity for people who sit most of the day can lower
your BP.
5 Steps to Control your BP:
1. Know your numbers–most people diagnosed with high BP want to stay below 130/80,
but check with your healthcare provider to find out your personal “target” BP
2. Work with your healthcare provider–he/she will help you make a plan to lower your BP.
3. Make a few lifestyle changes:
● Maintain a healthy weight–a BMI (body mass index) between 18.5-24.9
● Eat healthier–eat more fruits, veggies, low fat dairy and less saturated fat.
● Reduce sodium–stay under 1500mg/day
● Get active–aim for at least 90-150 mins of exercise a week
● Limit alcohol–no more that 1-2 drinks/day
4. Keep checking your BP at home–take ownership of your treatment and ask for a BP log
to track your BP.
5. Take your medication exactly how it is prescribed!