May
is National High Blood Pressure Education Month;
The theme this year
- "Prevent and Control
High Blood Pressure: Mission Possible."
It's
easy to join the Mission: just ask your doctor what your blood
pressure numbers are, what they mean, and what you need to do to
prevent or control this "silent killer."
High
blood pressure currently affects 1 out of every 3 American adults.
And although it has no signs or symptoms, uncontrolled high blood
pressure can lead to heart disease, stroke, and kidney disease --
the first, third, and ninth leading causes of death in the U.S.
The good
news, though, is that it is possible to prevent high blood pressure.
And to control it. Often simple lifestyle changes can do the trick.
These include:
Losing weight,
if necessary, and maintaining a healthy weight
Following a
healthy eating plan
Eating less
salt and sodium
Limiting your
alcohol consumption
Being
physically active.
Physical
activity is one of the most important things you can do to prevent
or control high blood pressure. Just 30 minutes of moderate physical
activity most days of the week will help. You can even divide the 30
minutes into shorter periods of at least 15 minutes each.
Plus,
you don't have to go to a gym to get those 30 minutes. You can work
them into your everyday activities. For example, take stairs instead
of an elevator or escalator when it's practical. Park your car a
little father from where you're going than usual. If you take public
transportation, get off a stop early and walk the rest of the way.
Here are
some activities that will provide you with moderate exercise:
Brisk walking
(at 3-4 miles an hour)
Cleaning house
Mowing the lawn
or raking leaves
Bicycling (at a
moderate speed of 10 miles per hour or less)
Dancing
Most
people don't need to see a doctor before they start a moderate-level
activity, but you should check it out with your doctor first if you:
Have heart
trouble or have had a heart attack
Are older and
not used to doing a moderate-level activity
Have a family
history of heart disease at an early age
Have any other
serious health problem.
So join
the Mission. Find out what your blood pressure numbers are and what
they mean; then gradually work more physical activity into your
life. It can save your life.
For more
information about how to prevent or control high blood pressure,
visit the NHLBI's "Your Guide to Controlling High Blood Pressure"
Web site at
http://www.nhlbi.nih.gov/hbp/index.html.
High
blood pressure currently affects 1 out of every 3 American adults.
And although it has no signs or symptoms, uncontrolled high blood
pressure can lead to heart disease, stroke, and kidney disease --
the first, third, and ninth leading causes of death in the U.S.
The good
news, though, is that it is possible to prevent high blood pressure.
And to control it. Often simple lifestyle changes can do the trick.
These include:
Losing weight,
if necessary, and maintaining a healthy weight
Following a
healthy eating plan
Eating less
salt and sodium
Limiting your
alcohol consumption
Being
physically active.
Physical
activity is one of the most important things you can do to prevent
or control high blood pressure. Just 30 minutes of moderate physical
activity most days of the week will help. You can even divide the 30
minutes into shorter periods of at least 15 minutes each.
Plus,
you don't have to go to a gym to get those 30 minutes. You can work
them into your everyday activities. For example, take stairs instead
of an elevator or escalator when it's practical. Park your car a
little father from where you're going than usual. If you take public
transportation, get off a stop early and walk the rest of the way.
Here are
some activities that will provide you with moderate exercise:
Brisk walking
(at 3-4 miles an hour)
Cleaning house
Mowing the lawn
or raking leaves
Bicycling (at a
moderate speed of 10 miles per hour or less)
Dancing
Most
people don't need to see a doctor before they start a moderate-level
activity, but you should check it out with your doctor first if you:
Have heart
trouble or have had a heart attack
Are older and
not used to doing a moderate-level activity
Have a family
history of heart disease at an early age
Have any other
serious health problem.
So join
the Mission. Find out what your blood pressure numbers are and what
they mean; then gradually work more physical activity into your
life. It can save your life.
For more
information about how to prevent or control high blood pressure,
visit the NHLBI's "Your Guide to Controlling High Blood Pressure"
Web site at
http://www.nhlbi.nih.gov/hbp/index.html.
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