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Join the Mission and Eat High Blood Pressure Away for National High Blood Pressure Education Month It's National High Blood Pressure Education Month - time to take action to find out what your blood pressure numbers are, what they mean, and what you need to do to prevent or control this all too common condition. The theme this year is: "Prevent and Control High Blood Pressure: Mission Possible." High blood pressure is a dangerous condition. You usually don't have any symptoms, so you may not even know you have it. And it 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 - and control -- high blood pressure. How? By making some fairly simple lifestyle changes: - Losing weight, if necessary, and maintaining a healthy weight
- Being physically active
- Following a healthy eating plan
- Eating less salt and sodium, and
- Limiting your alcohol consumption.
One step that you can get started on right away is to gradually start eating more healthfully. Research has shown that a healthy eating plan called DASH (Dietary Approaches to Stop Hypertension) can reduce your chances of developing high blood pressure AND lower your blood pressure if it's already high. The DASH eating plan emphasizes fresh fruits and vegetables and low fat dairy products. It is moderate in total fat and low in saturated fat and cholesterol. It also includes whole grains, poultry, fish, and nuts. Plus, if you also reduce your salt and sodium intake, it works even better. Starting on the DASH eating plan is fairly easy. It requires no special foods and has no hard-to-follow recipes. Here are some tips to help you get started: - Make gradual changes like adding a serving of fruit or vegetables at lunch and dinner.
- Gradually increase your use of fat free and low fat dairy products to 3 servings a day.
- Gradually cut in half the amount of butter, margarine, or salad dressing you eat.
- If you now eat large portions of meat, cut them back by a half or third at each meal.
- Try 2 or more vegetarian-style (meatless) meals each week.
- Try casseroles and pasta and stir-fry dishes, which have less meat and more vegetables, grains, and dry beans.
- Try fresh or dried fruits, raw vegetables, or low fat and fat free yogurt for snacks.
So join the Mission and start eating more healthfully today. It can save your life. For more information about the DASH eating plan, tips for getting started, sample meal plans, and even recipes, visit the NHLBI's "Your Guide to Controlling High Blood Pressure" at http://www.nhlbi.nih.gov/hbp/index.html and click on Prevention. ^ to top
Join the Mission and Stick to It for National High Blood Pressure Education Month It's National High Blood Pressure Education Month - a good time to "Prevent and Control High Blood Pressure: Mission Possible," which is this year's theme. High blood pressure can cause damage without showing any signs or symptoms. That's why it's called "The Silent Killer." For while you may feel fine, high blood pressure is taking its toll on your heart, your blood vessels, and your kidneys. In fact, high blood pressure is one of the most important factors leading to heart attacks, strokes, congestive heart failure, and kidney disease. High blood pressure also increases your chances of dementia. But the appropriate medications, along with some lifestyle changes like healthy eating, physical activity, and weight control, can reduce and control your blood pressure. Are you taking your medications as your doctor prescribed? Here are some tips to help you stick to your treatment plan: - Take your medications at the same time every day. For example, if your doctor told you to take your pills with food, try taking them at meal time every day. Or, take your medications at the same time as you do some other regular activity - like brushing your teeth.
- Keep your pills near the kitchen table or your toothbrush as another reminder to take your medication at the same time as you eat or brush your teeth.
- Try using a special pillbox that helps keep your pills organized. You can buy these containers at most drugstores or pharmacies.
- Write yourself reminder notes. Put them on the refrigerator, by the phone, on the medicine cabinet, or even on the bathroom mirror.
- Ask for help. Family or friends can be a great support system. Put together a team. If you have friends who also take medication, help remind each other.
- Put a favorite picture of a loved one on the refrigerator with a note that says, "Remember to Take Your High Blood Pressure Medicine and Stick Around for Them."
So join the Mission and stick to your treatment plan. It can save your life. For other tips and more information about controlling your high blood pressure, visit "Your Guide to Controlling High Blood Pressure" online at http://www.nhlbi.nih.gov/hbp/index.html. ^ to top
Join the Mission and Know Your Numbers for National High Blood Pressure Education Month Knowing to call 911 in an emergency can save your life. So can knowing your blood pressure numbers. Hopefully, they are less than 120/80 mmHg, which is normal. If not, for National High Blood Pressure Education Month, join the Mission to "Prevent and Control High Blood Pressure:" ask your doctor what your blood pressure numbers are, what they mean, and what you can do about them. Then do it. Blood pressure is the force of blood against the walls of arteries and other blood vessels. It rises and falls during the day. When it stays high over time, it becomes high blood pressure (also called hypertension). High blood pressure is dangerous. It increases your chances of developing heart disease and stroke, the first and third leading causes of death for Americans. It can also lead to other life-threatening conditions, such as heart failure, kidney disease, and blindness. More than 1 out of every 3 American adults currently has high blood pressure. This includes about 2 out of every 3 Americans over age 65. Once you reach age 55, your chances of developing high blood pressure are 9 out of 10. Fortunately, it is possible to prevent and control high blood pressure. Often simple lifestyle changes can do the trick. These include: - Losing weight, if necessary, and maintaining a healthy weight;
- Being physically active;
- Eating less salt and sodium;
- Following an eating plan rich in fruits and vegetables and low fat dairy foods, moderate in total fat and cholesterol, and low in saturated fat;
- If you drink alcoholic beverages, doing so in moderation.
If these lifestyle changes aren't enough to reduce your blood pressure, your doctor may prescribe medication. Work closely with your doctor to find the best dose, and then take your medication as your doctor prescribes. So join the Mission. Find out what your blood pressure numbers are and what they mean; then make gradual lifestyle changes and, if necessary, take your medications. It can save your life. For more information on how to prevent and control high blood pressure, visit "Your Guide to Controlling High Blood Pressure" online at http://www.nhlbi.nih.gov/hbp/index.html. ^ to top
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. ^ to top | 
