This guest blog post is brought to you by the Pima County Health Department.
Before we begin... did you know you can check out a blood pressure kit from your local library? Learn more and get yours!
Hypertension or high blood pressure has been called the “silent killer” because it rarely comes with symptoms. Hypertension is responsible for most cases of heart disease, stroke and kidney disease and can also contribute to vision loss. The risk for developing high blood pressure goes up with age, so it is even more important to check your blood pressure as you get older. The only way to know if your blood pressure is normal or elevated is to have it checked.
A diagnosis of high blood pressure is made by a medical provider based on the average of two or more readings taken on separate occasions.
Checking your blood pressure daily at home can help with early diagnosis. If you have hypertension, self-checking can help monitor the effect of any treatment or lifestyle interventions and encourages better control.
Many things can affect the reading of blood pressure. It is important that you follow these simple steps when checking your blood pressure. Don’t eat or drink one hour before, empty your bladder, and don’t talk while checking it. Be seated in a comfortable chair for a few minutes with feet flat on floor, uncrossed. Rest your arm at chest height on a table or at your side.
There are many things that you can do at home to lower your blood pressure, including:
- Drink less alcohol.
- Stop smoking and vaping.
- Limit salt in your diet by avoiding adding salt to your food.
- Exercise at least five times a week for 20 minutes.
- Reduce your stress by using tools like daily mindfulness or meditation.
- Lose weight.
- Change your diet by increasing fruits, vegetables, whole grains and limit foods high in sugar, saturated or trans fats.
Medications might be prescribed by your healthcare provider and generally have few side effects, are well tolerated, and have been shown to be very effective at reducing blood pressure and preventing heart disease and stroke.
Want to learn more? Here are some online resources to check out:
- Center for Disease Control and Prevention - High Blood Pressure
- National Heart, Lung, and Blood Institute - DASH Eating Plan
- World Health Organization - No level of alcohol consumption is safe for our health
- National Library of Medicine - Alcohol use and burden for 195 countries and territories
- The Lancet - Health risks of alcohol
Interested in learning more about the Pima County Health Department? Visit their website for information about mental health and addiction, consumer health and food safety, sexual health, preventive health, and much more.
