Ask Carol: What can I do about my high blood pressure?
Ask Carol
Carol Hahn is a Registered Nurse with over 30 years of experience in various areas. She is also a yoga instructor, certified personal trainer and certified in Alzheimer's disease management. Carol will be answering your questions regarding all issues of health and wellness every week here at Ask Carol.
Q:
I recently have been told that I have high blood pressure, even though only one number is high. Besides the medication the doctor prescribed, what else can I do to help?
A:
Good question. Blood pressure readings are given as two numbers - for example, 120 over 80. Both numbers are important and either or both of these numbers may be too high.
- The top number , your systolic pressure, is created when your heart beats. It is considered high if it is consistently over 140.
- The bottom number, your diastolic pressure, is inside your blood vessels when the heart is at rest. It is considered high if it is consistently over 90.
High blood pressure is often called the “silent killer” because you may not have any symptoms. Some people may have experience symptoms like chest pain, headache, nosebleed, and vision changes. Please see your doctor right away if you have any of these.
Treatment is aimed at reducing your blood pressure so you have a lower risk of complications. This can be done by medications and life style changes. Please make sure you follow the advice the doctor gave you, even if you don’t have any symptoms. Here are some common lifestyle changes such as:
- Eat healthy foods. Try the Dietary Approaches to Stop Hypertension (DASH) diet, which emphasizes fruits, vegetables, whole grains and low-fat dairy foods.
- Decrease the salt in your diet. Put down the saltshaker and pay attention to the salt that's in the processed foods you eat – like canned soups or frozen dinners.
- Maintain a healthy weight. If you're overweight, losing even 5 pounds may lower your blood pressure.
- Increase physical activity. Regular physical activity can help lower your blood pressure and keep your weight under control.
- Limit alcohol. Even if you're healthy, alcohol can raise your blood pressure.
- Don't smoke. Tobacco injures blood vessel walls and speeds up the process of hardening of the arteries.
- Manage stress. Reduce stress as much as possible. Practice healthy coping techniques like muscle relaxation and deep breathing. Also get plenty of sleep.
- Monitor your blood pressure frequently. Get your blood pressure checked regularly or monitor it at home.
Please check with your doctor or healthcare provider if you have any questions.
