Just about everyone develops high blood pressure sooner or later. According to the National Institutes of Health, even if you don’t have high blood pressure by age 55, you have a 90 percent chance of developing it at some point in your life. But hypertension, as high blood pressure is known, is no less serious because it is common. Unchecked, hypertension can damage blood vessels and lead to heart disease, stroke, kidney disease and vision problems.
Fortunately, high blood pressure is easily monitored using a blood pressure cuff. A blood pressure reading uses two numbers, the systolic and diastolic pressures.Usually they are written one above or before the other. A reading of 120/80 or lower is considered normal while a reading of 140/90 or more is high.
Check Blood Pressure Regularly
If you or your loved one has high blood pressure, there’s a lot you can do to control it. Perhaps the most important step you can take is to get regular checkups and be sure to take blood pressure medication properly.
You can also purchase a blood pressure monitor and measure blood pressure as often as your physician recommends. The additional information you gain can help your physician make more accurate decisions about treatment—and it can be a strong motivator to pursue the lifestyle changes that are at the heart of successful hypertension treatment.
Adopt the DASH Diet
One of these lifestyle changes is eating wisely. You can help control hypertension by following the Dietary Approaches to Stop Hypertension (DASH) diet, which was devised by experts at the National Institutes of Health. The DASH eating plan includes whole grains, poultry, fish and nuts and has reduced amounts of fats, red meats, sweets and sugared beverages.
Avoid Salt
No matter what you eat, it is particularly important to limit the amount of sodium in your diet.Although less than 2,400 milligrams (mg) of sodium a day is the current recommendation for otherwise healthy adults, limiting sodium intake to 1,500 mg a day will have a more dramatic effect on blood pressure.
Salt is included in foods where you might not expect it. For instance, a quarter cup of pasta sauce can have as much as 275 mg of salt, while one-third cup of canned tuna can have 300 mg. These numbers can add up quickly, making the search for low-salt alternatives worthwhile.
Another advantage of the DASH diet is that it can help you lose weight. Losing just five pounds can lower blood pressure. Add a little physical activity, which itself can help lower blood pressure, and you can make it easier to shed those pounds. Just 30 minutes of light exercise a day should have a noticeable effect.
When it comes to hypertension, small changes can produce big improvements. Lower blood pressure can make a dramatic difference in your overall health and outlook on life.