Did you know that according to the CDC, almost half of the US adult population has been diagnosed with hypertension (high blood pressure) and they also report that in 2018 there were almost half a million deaths in the US listed high blood pressure as a main cause or a contributing factor? (https://www.cdc.gov/bloodpressure/facts.htm) That’s kind of scary. Do you have hypertension? Is it under control? Do you even know if you have hypertension?
As I was thinking about the new year and what goals I wanted to accomplish, of course healthy eating and exercising were at the top of my list. It was a carry over from last year. But as I thought about healthy habits, I thought about all the things many don’t know about or realize when it comes to health. As a nurse, I felt it was time to take it back and focus on some health issues that many Americans face. Please remember, I am a nurse not a doctor. I am not making any medical recommendations nor am I telling you exercise, diet changes, etc. are what you need. These are all things you need to sit down and discuss with your Healthcare Provider. I do not know your individual medical history. This is just a piece on facts about hypertension and things you can use to discuss with your provider.
What is blood pressure? It the how hard the blood has to push against your arteries to pump blood from your heart to other parts of your body. Blood pressure has a top number (called systolic) and a bottom number (called diastolic). The American Heart Association and the American College of Cardiology changed the parameters that define blood pressure. Normal blood pressure is less than 120mm Hg/ less than 80 mm Hg. An elevated blood pressure is constituted by 120-129 mm Hg/ less than 80 mm Hg. High Blood Pressure (Hypertension) Stage 1 is 120-139 as the top number (systolic) or a bottom number of 80-89. Hypertension Stage 2 is a top number over 140 or a bottom number over 90. A Hypertensive Crisis is a top number over 180 and/or a bottom number over 120. You should definitely call your provider at this range. There are many factors that can change blood pressure: exercise, stress, caffeine (don’t forget chocolate has caffeine), just to name a few.
Risk factors for high blood pressure that you can’t change are: age (more common as you get older), family history, race (higher risk for African Americans), and being born male. Risk factors you have control over include: obesity, smoking, stress, excessive alcohol use, high cholesterol, high intake of salt and caffeine.
So what can you do to lessen your risk of hypertension (high blood pressure)? Start by talking with your healthcare provider. Discuss your risks. If you have already been diagnosed with high blood pressure, your healthcare provider should have given you recommendations. Follow them. Ask questions. Talk to your provider about your concerns.
Often your provider will recommend a diet lower in sodium. For the average person, the FDA recommends a sodium intake of 2,300 mg or less per day. Visit the FDA website: www.http://www.fda.gov for more info and information on a ton of topics! The reason for the sodium reduction is because sodium causes water to go into your blood vessels thereby increasing the amount of volume (amount) of blood that pumps through your blood vessels. The higher volume results in a higher blood pressure. While we typically think we can decrease our sodium intake by simply putting the shaker down (yes you should do that too), there are a lot foods that have sodium. Look at labels and see how much sodium the foods contain. Some things you think are healthy, are in fact, very unhealthy for you. Foods consumed eating out are also high in sodium content. See the table below for a list of foods that are high in sodium. It is not a complete list so always do your research and always read labels.
If you buy or grow fresh fruits and vegetables, you can control how much sodium is added to your diet. MSG is an added source of sodium so watch out for that. If you want to purchase frozen vegetables, make sure to skip the ones with sauces and already preseasoned. Check the labels to ensure you aren’t getting a ton of extra added sodium. You may be thinking about salt alternatives. This can be a way to reduce sodium, but you should speak with your healthcare provider as you may also be on a reduced potassium diet and salt alternatives can be high in potassium.
Another key to a healthy diet is watching the amount and type of cholesterol in your food. Cholesterol is a waxy substance that your body uses to build cells and hormones, and to build vitamins. Cholesterol is made by your liver but is also added in from animal food sources (poultry, meat, liver and organ meats, egg yolks, and dairy products). The fats contained in these products (saturated and trans fats) cause your liver to make more cholesterol which could potentially lead to a higher cholesterol level in some people. Other sources of saturated fats that can raise cholesterol are coconut oil, palm oil, and palm kernel oil which are usually found in baked goods according to the American Heart Association’s website (https://www.heart.org/en/health-topics/cholesterol/about-cholesterol). The higher your cholesterol, the greater your risk of heart disease and hypertension. Your provider will likely want to run a lipid panel to look at your cholesterol. Your provider will be looking at your LDLs (low density lipoprotein), HDLs (high density lipoproteins), and triglycerides. LDLs and triglycerides are the “bad” lipids. HDL helps to protect against heart disease by taking the LDLs back to the liver. You should discuss your risk and target goals for your total cholesterol, HDL, LDL, and triglycerides with your provider. General guidelines are a target level of total cholesterol less than 200 mg/dL, LDLs less than 130 mg/dL, HDLs 60 mg/dL and above, and triglycerides less than 150 mg/dL. Your target goals will depend on your risk factors, age, gender, and race.
Increased caffeine intake can also raise blood pressure in some people. There are some studies that suggest if you are a regular drinker of caffeine, it may have little to no effect on your blood pressure. Discuss your risks with your doctor. If your doctor suggests you cut the caffeine, do it.
Diet is not the only way to reduce your risk for hypertension. Exercise can help lower your body fat and reduce your risk of hypertension along with many other diseases. You should always check with your provider to ensure it is safe for you to start an exercise program and what you should and shouldn’t be doing. You may have to start with water activities, or walking, or maybe your provider feels you are up to jogging and/or weight/resistance training. Everyone has to start somewhere. Do what you and your provider feel are safe for your situation. Do it! Do it for you. Do it for your family. Find what motivates you. I run for my health and for my family. I want to be around to see my family grow and be a part of their lives as long as God allows. On those days I don’t want to get out and get going, I look at my family and remember the reason I choose to stay healthy.
Find ways to reduce stress in your life. Maybe it’s coloring. Maybe it’s exercise. For some it is aromatherapy, regular massages, creating a stress jar, gardening. Find what works for you. Maybe it’s a combination of things. Seek out a mental health professional. Your mental health is just as important, maybe more important, than other aspects of your health. Sometimes you have to get your mental health in check to be able to focus on other health aspects. There is no shame in seeking a mental health provider.
Talk with your provider about smoking cessation programs and options. Seek out help if you are addicted to alcohol or drink excessively. There are a lot of programs and different ways to eliminate or cut down on drinking and smoking. Not sure what excessive drinking is? Take a look at this from the CDC: https://www.cdc.gov/alcohol/pdfs/excessive_alcohol_use.pdf. It is an easy to read document.
Take your medicine as prescribed. There is a reason your doctor has prescribed medicine. It can be dangerous and sometimes deadly to stop medication. If you don’t like the side effects of a medicine, speak with your healthcare provider. Not sure if it’s the medicine? Talk to your provider. Want other options, talk to your provider. Make sure your provider is aware of ALL medications you are taking. This includes herbal supplements, vitamins, and over the counter (OTC) medications. Some medications and herbal supplements can interact and cause a reaction.
Don’t let hypertension take your life. Take control. The time is NOW. See your provider and discuss your risk factors, see if you have hypertension, get going on a healthy eating plan and exercise if it is right for you. Discuss questions and concerns with your provider. Follow up regularly. If you notice changes in your health, check in with your provider. Stack the odds in your favor. It’s a new year and time for a new YOU!
