Lower your blood pressure
High blood pressure, or hypertension, may be the “silent” epidemic, but it’s a well-established risk factor for not only heart disease, but also stroke and kidney diseases. And it may also contribute to the onset of dementia.
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Hypertension (or high blood pressure) isn’t officially diagnosed until systolic blood pressure (the upper number) reaches 140, or diastolic pressure reaches 90. (Systolic blood pressure is the force exerted on your arteries when your heart contracts, diastolic blood pressure is the force when your heart rests between beats.) But there’s no magic point at which blood pressure becomes dangerous. Rather, the risk of heart attack and stroke increases steadily as blood pressure rises.
That’s why even people who don’t suffer from diagnosed hypertension need to keep their blood pressure in check with nondrug measures: Getting plenty of exercise, keeping weight at a healthy level, and eating a heart-healthy diet. This is especially important if your r Still unknown, but probably slightly higher than those without hypertension.
Have your blood pressure checked frequently
…at least once per year, more often if you’re over age 50, and every time you visit a doctor, no matter what your age is.
Roughly one out of four adult Americans has high blood pressure, and another 15 to 25 percent of the population has “high-normal” blood pressure, just below the official cutoff. Only about 60 percent of Americans with hypertension are treated, and only about half of those get their blood pressure under control. And studies show that prehypertensive people face a much higher cardiovascular risk than previously thought—enough to warrant aggressive lifestyle changes.
Do what you can to avoid medication
A number of health-habit changes can substantially lower both systolic and diastolic pressure, thus reducing—and occasionally eliminating—the need for drugs. Lifestyle changes can be so effective that the government advises people with mild hypertension to try non-drug steps alone for up to a year.
Make the lifestyle changes shown in the chart; as you can see, they have the potential to make a big difference in your blood pressure. Also:
Go easy on NSAIDS. Regular use of nonsteroidal anti-inflammatory drugs (NSAIDs) can cause sodium retention and elevate blood pressure, especially in older people and those with hypertension.
If you drink, drink moderately. Heavy alcohol consumption raises blood pressure.
Relax. Feeling excited, anxious, fearful, or stressed can cause transient elevations in blood pressure.
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The use of medication to lower high blood pressure is one factor in reducing the toll of heart disease. Unfortunately, some doctors prescribe improperly, using newer, heavily advertised drugs when older, cheaper ones could be at least as safe and effective.
The right drug for you will depend on your situation. But no matter what, if drugs are a part of your treatment plan, your doctor should be doing what he or she can to minimize side effects and inconvenience. And if a prescribed routine isn’t working, he or she should refer you to a hypertension specialist.
Do your part by following your prescription plan
Recent studies suggest that up to half of all people told to take antihypertensive drugs either skip doses or stop taking their pills entirely. If you have hypertension, you need to expect—and, if necessary, insist—that your doctor fine-tune your drug regimen to minimize the side effects and the inconvenience, so that you’re more likely to take the drugs.
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