Do you know your blood pressure numbers? Most people don’t. But, with one in three Americans affected by high blood pressure (also known as hypertension), it’s time to learn what “120 over 80” really means. “Blood pressure numbers tell us the amount of blood your heart pumps and how much your veins and arteries are restricting your blood flow,” says Aziz Ahmed, Interventional Cardiologist on staff at Adventist GlenOaks Hospital.

The first number in a blood pressure reading, systolic, measures the force of your blood flow when your heart contracts. The second number, diastolic, measures the force of your blood flow between heartbeats. “Normal blood pressure for adults can range from 90/60 to 120/80,” Dr. Ahmed says. “Anything higher than that should be treated.”  

Are you at risk for hypertension?
Your blood pressure changes throughout the day and can be greatly influenced by diet and stress. Natural fluctuations are ok, but when your blood pressure is consistently high, it increases your risk for heart attack, stroke and other cardiac events.

You will likely have high blood pressure at some time in your life and, like 95 percent of people with hypertension, there may not be any specific underlying cause. “Essential hypertension, that is hypertension that is not triggered by kidney disease or other identifiable factors, is the most common form of high blood pressure,” Dr. Ahmed explains. “Essential hypertension can have numerous causes, and most of them are controllable.”

Risk factors for hypertension include:
• Age: Men tend to be diagnosed in their mid-40s, while women are usually diagnosed in their mid-50s.
• Family history: High blood pressure usually runs in families.
• Ethnicity: African Americans are at a higher risk for hypertension and tend to be diagnosed younger than Caucasians.
• Tobacco use: Smoking damages artery walls, and chemicals in tobacco products increase your blood pressure.
• Diet: A high-fat, high-sodium diet can cause plaque to build up in your arteries (a condition called arthrosclerosis) causing them to narrow.
• Inactivity: A sedentary lifestyle contributes to high blood pressure.
• Obesity: Being overweight requires more blood to be pumped through your body, which can put a strain on your arteries.
• Stress: Periods of high stress or anxiety can raise your blood pressure.

Making simple lifestyle changes can go a long way toward reducing your risk for developing high blood pressure.

Whether you already have high blood pressure or are looking to prevent it, Dr. Ahmed recommends monitoring your diet, increasing your physical activity and if you use tobacco products, quitting.

Off-the-cuff advice
“Pay attention to what you’re putting in your body, especially sodium,” he says. “Most adults only need about a teaspoon of salt a day, but most of us are taking in at least twice that amount.” Season your food with fresh herbs and spices instead, and read food labels carefully. Items like microwaveable dinners and canned soup are often packed with sodium you don’t need.

As for exercise, Dr. Ahmed stresses moderate aerobic activity like walking, swimming or biking at least 30 minutes per day, three to five times per week. “Getting your body moving helps strengthen your heart and can help reverse arthrosclerosis, the hardening of the arteries,” Dr. Ahmed says. A strong heart muscle can pump blood more efficiently, which can lower your blood pressure numbers.

If lifestyle changes alone aren’t helping, your doctor may prescribe medications like beta blockers or ACE inhibitors to help regulate your blood flow. “Change won’t happen overnight. That’s why a whole-patient approach – taking into account lifestyle changes you can realistically accomplish, along with routine monitoring of your blood pressure – is vital to getting your blood pressure under control,” says Dr. Ahmed.

How’s your heart health? Find out by getting a Heart Score screening, available for a discounted price of $49 through the month of February. Call 866-533-7968 for details.