High Blood Pressure and the Baby Boomer Heart
Controlling your blood pressure can be a key to your heart health. Hypertension or high blood pressure is known as the “silent’ killer. You often can’t see or feel the effects of high blood pressure. That doesn’t mean it is something you can forget about. When blood pressure goes up and stays up for too long, it can narrow the insides of your blood vessels forcing your heart to work even harder than it should. As blood vessels continue to narrow and stiffen because of high blood pressure, those vessels are less elastic and blood clots can stick to the artery walls. This can cause a heart attack or stroke. When your heart is forced to work even harder, it grows weaker because of thickening muscles and a weaker heart can’t adequately pump your blood.
What are your risks of having hypertension? One out of every three adults has high blood pressure and it often runs in the family. You are at risk if your parents or grandparents had a stroke or heart attack at an early age, if you smoke, if you are overweight, and if you not active. If your cholesterol is high, it causes an extra risk for hypertension. Although it has been proven that genetics do play a role in those at risk for high blood pressure, studies also show that our lifestyle also controls our risk. The earlier you take control of your lifestyle issues; you reduce your risk of having a heart attack.
Some have a special risk in developing high blood pressure. If you suffer from diabetes, gout, or kidney disease or are African-American and live in the southeastern part of the United States, you have a higher risk. Also at higher risk are postmenopausal women, and if you are overweight or obese. In addition, if you are a woman who is taking or has taken oral contraceptives, that puts you at higher risk for high blood pressure. People or are over 65 are in danger of having high blood pressure. Studies show that more than half of all Americans over 65 have high blood pressure.
What can you do to lower your blood pressure? The quickest way to lower your blood pressure is through exercise. Exercise will lower your blood pressure and keep it down for up to 22 hours. Exercise not only helps lower your blood pressure it will help you to lose weight, which also is a cause in hypertension.
Changing your diet will help your blood pressure. Choosing foods that are low in salt, and leaving the saltshaker off the table is a good start. Choosing foods that are high in fiber and starch is another good choice. Your diet should include foods that are low in calories and fat. Limiting your portion size helps as well. If you normally consume alcoholic drinks, cut down on the number you consume or stop drinking.
Maintaining a healthy weight and even losing weight if you are obese or overweight will also help lower your blood pressure. It will also lower your cholesterol level, which is another danger to your heart.
What can you change in your diet to lower your weight and your blood pressure? First, you need to limit your table salt intake to less than one teaspoon a day. Limit your processed foods like lunchmeat, ham, and salami; replace canned food with fresh or frozen food. Build your menu around fresh vegetables, whole grains, fresh fruit, and lean meat. Plan meals around chicken, fish, or pork tenderloin. Use low fat dairy products and read labels before you buy prepackaged food. If you are a man, you should limit your alcohol consumption to less than 24 ounces of beer, 10 ounces of wine or two ounces of hard liquor. If you are a woman, you should cut those numbers in half!
Increase fiber by eating beans, whole-wheat bread, and other whole grains. Eat a bowl of oatmeal each day. Studies show that fish oil and garlic will also lower blood pressure, and increase the consumption of soy protein in your diet.
A little change in lifestyle now can help keep blood pressure under control and reduce the chances of having a heart attack.
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