Blood pressure is the force of blood against the walls of arteries, and it’s normal for it to rise and fall throughout the day. However, when blood pressure stays elevated over time, it’s called hypertension (aka high blood pressure). High blood pressure is dangerous because it makes the heart work too hard and contributes to atherosclerosis (hardening of the arteries). It increases the risk of heart disease and stroke, which are the first- and third-leading causes of death among Americans. High blood pressure also can result in other conditions, such as congestive heart failure, kidney disease, and blindness. About two-thirds of people over age 65 have high blood pressure. This means that even if you don’t have high blood pressure now, you are likely to develop it in the future unless you adopt a healthy lifestyle.
- Maintain a healthy weight – Being overweight or obese increases your risk of developing high blood pressure. In fact, your blood pressure rises as your body weight increases. Losing even 10 pounds can lower your blood pressure, and losing weight has the biggest effect on those who are overweight and already have hypertension.
- Be physically active – Being physically active is one of the most important things you can do to prevent or control high blood pressure. Try to engage in physical activity for a total of 30 minutes on most days of the week. You can do this by combining everyday chores with moderate-level sporting activities, such as walking.
- Follow a healthy eating plan – What you eat affects your chances of getting high blood pressure. A healthy eating plan can both reduce the risk of developing high blood pressure and lower a blood pressure that is already too high. An important part of healthy eating is choosing foods that are low in salt (sodium chloride) and other forms of sodium. Using less sodium is key to keeping blood pressure at a healthy level. Use spices, garlic, and onions to add flavor to your meals without adding more sodium. Set up a healthy eating plan with foods low in saturated fat,total fat, and cholesterol, and high in fruits, vegetables, and low-fat dairy foods.
- Drink alcohol only in moderation – In addition to raising blood pressure, too much alcohol can add unneeded calories to your diet. If you drink alcoholic beverages, have only a moderate amount—one drink a day for women, two drinks a day for men.
- Take prescribed medications as directed – If you need drugs to help lower your
lood pressure, you still should follow the lifestyle changes mentioned above. Use notes and other reminders to help you remember to take your meds. Ask your family to help you with reminder phone calls and messages.
These are just a few of the relatively easy things you can do to help lower or prevent hypertension. Ultimately, keeping blood pressure at healthy levels can be quite difficult – especially if you are dealing with other severe health problems such as obesity and the issues that often accompany it. If you live in the Las Vegas area and are considering weight-loss surgery, schedule a consultation with VIP SURG. We can help find the right treatment for you.