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Prevent and Control America's High Blood Pressure: Mission Possible National Heart, Lung, and Blood Institute: National High Blood Pressure Education Program

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Join the Mission and Move For National High Blood Pressure Education Month

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.

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