Many of you thought what is healthy about a killer. Others recognized the common name we call hypertension (high blood pressure). In the U.S, 48.1%, 119.9 million people have hypertension, and 45% of them don’t have it under control. Uncontrolled high blood pressure leads to heart disease, stroke, and kidney disease, all health issues that may develop with no warning. Thus, the name silent killer.
High blood pressure is preventable, as I always say, you are what you eat. Changing your diet and incorporating a few other healthy habits can help prevent hypertension.
In today’s society, there seems to be a rush to do everything. Growing up, McDonald’s was a treat; now it, along with other fast-food chains, is the go-to for breakfast, lunch, and dinner. The DASH diet is high in fruits, vegetables, lean proteins, and whole grains. These foods are full of nutrients that provide vitamins, minerals, and antioxidants that your heart needs to function at its best. The processed foods served in fast food restaurants are loaded with unhealthy fats and salt. Excess salt causes water retention which puts pressure on the arteries. Colorful fruits and vegetables are low in calories and high in fiber
Be aware that reducing salt doesn’t just mean table salt. Processed and prepackaged foods are high in hidden salt. Start adding more fruits and vegetables to your diet. When it comes to fruits, the “blacker the berry, the sweeter the juice”. Fruits darker in color, like plums, blackberries, and blueberries, contain the highest amount of nutrients.
Regular physical activity is another healthy habit required to keep the silent killer away. Exercise strengthens the heart, increases circulation, and helps to maintain a healthy weight. In a week, 150 minutes of moderate exercise or 75 minutes of vigorous exercise weekly makes a big difference. Please take heed: if you have not been exercising, start slow. Start with walking a few blocks in your neighborhood or park, and gradually increase your distance. Other activities are cycling, swimming, or dancing. Silver Sneakers is free; take advantage of it.
We live in a stressful world; however, it is important to develop ways to manage stress. Stress releases hormones, like adrenaline, which increase your heart rate and cause the arteries to narrow, leading to temporary spikes in blood pressure. We all experience temporary stress, but long-term stress increases blood pressure. Know your stressors and develop ways to cope with them.
Some ways to manage stress are reading, gardening, or listening to music. Deep breathing exercises and meditation lower blood pressure by relaxing the mind and the body. Having a support system of family and friends reduces stress levels.
Getting an adequate amount of sleep is essential to managing blood pressure. Not getting enough sleep leads to hormonal imbalance and inflammation, which effects blood pressure levels. Adults should try to sleep 7-9 hours of sleep at night to wake up refreshed and ready to go the next day.
The environment in which you sleep is also important. A dark and quiet room improves sleep quality. Do not drink caffeine or use electronics before bedtime and establish a regular sleep routine. If you have sleep disorders, such as insomnia or sleep apnea, consult with a doctor.
Being overweight, especially in the abdominal area, increases the risk of high blood pressure. Excess weight causes the heart to work harder to pump blood throughout the body, leading to increased pressure on the artery walls. Eating a balanced diet and regular physical activity helps maintain a healthy weight. Avoid fad diets and weight loss drugs. Changing lifestyle habits is the key to health.
Smoking is a high-risk habit for developing high blood pressure and other heart diseases. Chemicals found in tobacco damage the heart and blood vessels, leading to narrowing of the arteries and increasing blood pressure. As well nicotine raises heart rate, causing the heart to work harder and increasing the risk of high blood pressure.
As an ex-smoker, I can testify about how hard it is to quit smoking. After three attempts, I was able to do it on my on. That was 45 years ago; today, there are many resources that can help. Counseling, nicotine replacement therapy, and prescription medications to aid in the quitting process are available.
I take no medications, but I make an appointment to see my doctor yearly. Check-ups regularly help identify potential health issues early before they become severe.
To be clear, preventing the silent killer requires a change in your diet, staying physically active, managing stress, and getting an adequate amount of sleep. Quitting smoking and regular health checkups help to maintain optimal blood pressure levels. Healthy habits do not happen overnight; it is a process. Gradually adopt lifestyle changes to be the best you can be!
Until next time,
Peace, Love, and Blessings ❤️
