Beating High Blood Pressure

How to keep it in check

“Up, Up and Away” may have been a hit song by The 5th Dimension in the ’60s, but you don’t want to hear your doctor using those words to describe your blood pressure. Yet nearly half of U.S. adults have high blood pressure, and about one-third don’t know it.

 

A SILENT KILLER

Sometimes called the silent killer because it often has no symptoms, high blood pressure can damage large and small blood vessels throughout the body. This increases the risk of many health conditions, including stroke, heart attack, kidney disease, eye damage, and dementia.

High blood pressure is a signal that your blood vessels are not healthy. If symptoms do occur, they may include morning headaches, shortness of breath, irregular heartbeats, vision changes, and buzzing in the ears.

 

A CLOSER LOOK

Blood pressure measurements show how hard your blood pushes against the walls of your arteries. It’s normal for the pressure to go up and down during the day. But if it stays too high for too long, it’s called hypertension—or simply high blood pressure.

Blood pressure readings have two numbers measured in millimeters of mercury (mm Hg). The upper larger number (systolic) is the pressure when the heart beats. The lower smaller number (diastolic) is the pressure when the heart rests and fills between beats.

You should have your blood pressure checked by a healthcare provider at least once a year. The American Heart Association has identified several categories for high blood pressure.

 

* Consult your doctor immediately!

 

WHAT INCREASES RISK?

Risk factors for high blood pressure include:

Lifestyle – Eating unhealthy food, being overweight, not exercising, drinking alcohol or caffeine, and smoking are the leading causes of high blood pressure.

Age – With an unhealthy lifestyle, blood vessels often thicken and stiffen over time. So blood pressure increases with age. About nine out of ten Americans will develop high blood pressure during their lifetime, but this is not normal.

Sex – Before age 60, men are more likely to have high blood pressure. After age 60, women are at higher risk. Overall, women and men are equally likely to develop this condition.

Heredity – High blood pressure often runs in families.

Race – Black Americans tend to develop high blood pressure more often than other ethnicities and at an earlier age.

Blood Pressure Category

Systolic

(upper number)

Systolic

(upper number)

Systolic

(upper number)

Systolic

(upper number)

Systolic

(upper number)

Diastolic

(lower number)

Diastolic

(lower number)

Diastolic

(lower number)

Diastolic

(lower number)

Diastolic

(lower number)

Normal

Less than 120

and

Less than 80

Elevated

120 - 129

and

Less than 80

High stage 1

130 - 139

or

80 - 90

High stage 2

140 or higher

or

90 or higher

Medical crisis*

Higher than 180

and/or

Higher than 120

High blood pressure can often be lowered just by changing your diet and lifestyle.

TIPS TO LOWER BLOOD PRESSURE

Following these tips will also reduce your risk of many other serious health conditions:

  1. Eat healthy. A diet rich in plant foods such as fruits, colorful vegetables, whole grains (especially oatmeal), beans, nuts, and seeds will help lower your blood pressure.
  2. Avoid unhealthy food. Foods that raise blood pressure include all kinds of meat but especially processed and fatty meats, canned foods with preservatives, high-sodium items such as pickles and potato chips, fried foods like french fries and chicken strips, as well as vegetable oil, butter, and margarine.
  3. Limit salt. Many of us eat much more salt than we need. It’s hidden in numerous food items, but especially in restaurant meals and processed foods such as bread, breakfast cereals, soups, condiments, and baked sweets. For added flavor, try using herbs and spices instead of salt.
  4. Maintain a healthy weight. Losing even a few pounds can help lower your blood pressure.
  5. Exercise regularly. This is key and will help slow the progression of many other diseases. Aim for at least 30 minutes of moderate-intensity activity most days of the week.
  6. Avoid alcohol and caffeine. Both increase blood pressure and can result in other health problems.
  7. Quit smoking. Smoking constricts small blood vessels. Stopping will lower your blood pressure and reduce your risk of heart disease.
  8. Manage stress. Find healthy ways to deal with stress, such as exercising, connecting with other people, and putting your trust in God.
  9. Eat ground flaxseed. A carefully designed medical study shows that eating a quarter cup of ground flaxseed per day has a potent impact on lowering blood pressure. The effect is comparable to many drugs. Watch this video to learn more.

 

These lifestyle changes can often control blood pressure and avoid the potential and unwanted side effects of medications. However, if your blood pressure remains too high, medications may be needed.

 

HOW NOT TO DIE FROM HIGH BLOOD PRESSURE

High blood pressure is the number one risk factor for death in the world. Don’t let it harm your health and vision. If you are serious about preventing and reversing high blood pressure, medical science has proof of what works best. This short video may surprise you!

WATCH VIDEO

Possible Vision Loss

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