STERLING — Heart disease is the leading cause of death in the United States, and high blood pressure, also known as hypertension, is a leading cause of heart disease.
High blood pressure places extra strain on your heart muscle and your arteries, drives cholesterol into your artery walls, and can disrupt the plaques that form on your artery wall, leading to a heart attack.
Your lifestyle has a direct impact on your blood pressure. Whether you have already been diagnosed or would like to avoid high blood pressure as you age, here is some advice for controlling your blood pressure:
Eat a healthy diet: Be sure to eat plenty of fresh fruits and vegetables. Talk with your health care team about eating a variety of foods rich in potassium, fiber, and protein and lower in salt (sodium) and saturated fat. Look for information about the DASH diet, which has been proven to help lower blood pressure.
Keep yourself at a healthy weight: Being overweight increases your risk for high blood pressure.
Be physically active: Physical activity can help keep you at a healthy weight and lower your blood pressure. The Physical Activity Guidelines for Americans recommends that adults get at least 2 hours and 30 minutes of moderate-intensity exercise, such as brisk walking or bicycling, every week. That’s about 30 minutes a day, five days a week.
Do not smoke: If you do smoke, try to quit. Quitting will lower your risk for heart disease. Your doctor can suggest ways to help you quit.
Limit how much alcohol you drink: Drinking too much alcohol can raise your blood pressure. Men should have no more than two alcoholic drinks per day, and women should have no more than one alcoholic drink per day.
Get enough sleep: Not getting enough sleep on a regular basis is linked to an increased risk of heart disease, high blood pressure and stroke.
Manage stress: People who have depression, anxiety, stress, or post-traumatic stress disorder over a long period of time may develop an increased heart rate and high blood pressure. Recognize the signs and symptoms of mental health disorders and heart disease. Talk with your health care team about potential heart conditions in relation to your mental health.
Take prescribed medications: You might have concerns about taking medication but the long-term health threats of uncontrolled high blood pressure are often worse than any medication side effects. Talk to your doctor, nurse, pharmacist or other medical professional about your concerns.
• Sherry DeWalt is the healthy lifestyles coordinator for the CGH Health Foundation in Sterling.