Hypertension
Q: A history of hypertension runs in my family. What can I do to reduce my risk?
Affinity's medical expert is Dr. Ann Liebeskind, a lipodologist for Affinity Health System. Dr. Liebeskind specializes in the care of patients with difficult cholesterol or lipid management needs, and has a special interest in preventive cardiology.
A: Blood pressure continually rises and falls throughout the day. When it stays too high consistently it is called hypertension.
Hypertension is considered the silent killer because it has few symptoms and can lead to more severe complications. If left untreated, hypertension can cause damage to the cardiac system, such as an enlarged heart and even death. Fortunately, with a few lifestyle changes hypertension can be prevented.
What changes can you take to prevent high blood pressure? The most important changes include losing weight (if necessary), eating a healthy diet rich in fruits and vegetables and low in sodium, engaging in regular physical activity, and drinking only moderate amounts of alcohol. (Please note: abstainers should not begin drinking to reduce their hypertension risk.)
A modest loss of weight, particularly around the abdomen, can reduce blood pressure and help reduce heart size. Changes can happen by losing as little as 10 lbs. Regular exercise helps keep arteries elastic, even in older people, which in turn ensures blood flow and normal blood pressure. Sedentary people have a 35 percent greater risk of developing hypertension than non-sedentary individuals.
Experts recommend at least 30 minutes of exercise most, if not all, days. High-intensity exercise may not lower blood pressure as effectively as moderate intensity workouts and may be dangerous for people with hypertension.
Limiting sodium intake can lower a person’s blood pressure by 2 to 4 points. Experts are unclear why sodium plays such a key role in blood pressure scores, but a correlation between sodium and blood pressure has been determined. If you are a salt aficionado, try experimenting with spices and salt substitutes to satisfy your palette.
Also, avoid cured meats such as ham, bacon and sandwich meats. Cheeses, canned soups and most processed foods like chips and crackers have high amounts of sodium.
If hypertension becomes a problem, your doctor can prescribe medications to help control blood pressure levels.
Overall, with a few lifestyle modifications, hypertension can be avoided.
