How to grow old without developing High blood pressure uncovered.
You are a 35 year old man and your blood pressure is 120/80?
Congrats – your life expectancy is 76 years (assuming you are healthy otherwise).
You are a 35 year old man and your blood pressure is 150/91?
Bummer – your life expectancy is 55 years.
Might want to let your kids know about this.
"We can't do anything about our age, but we can do something about our lifestyle," says Gbenga Ogedegbe, MD, MPH
With more than 65 million Americans suffering from the effects of high blood pressure (HBP), it is critical to understand the basics in order to be able to better control the disease. This is even more urgent, since recent research shows that young adults have HBP in increasing numbers.
Your age, along with a family history of hypertension and ethnicity are among the hypertension risk factors that are out of your control. When it comes to preventing high blood pressure, the idea is to focus on the risk factors that you can change.
If this damage occurs to vessels of the eye, you could end up blind.
If this damage occurs to vessels of the kidneys, you could end up on dialysis.
If this damage occurs to vessels of the heart, you could end up with a heart attack.
If this damage occurs to vessels of the brain, you could end up having a stroke or developing Alzheimer’s.
If this damage occurs to vessels in the legs/arms, you could end up with peripheral vascular disease.
To prevent hypertension diagnosis, make these healthy lifestyle choices:
Monitor your blood pressure. Make sure that you have your blood pressure measured regularly, either at your doctor's office or at home. High blood pressure often occurs with no symptoms, so only blood pressure readings will tell you if your blood pressure is on the rise. If your doctor determines that you have prehypertension — blood pressure in the range of 120-139/80-89 millimeters of mercury (mmHg) that puts you at increased risk of developing hypertension — your doctor may recommend extra steps as a safeguard.
Limit the alcohol. Drinking too much alcohol can lead to high blood pressure. For women, that means no more than one drink a day, and for men, no more than.
Exercise regularly. Get moving to prevent hypertension. "Physical activity is crucial," says Ogedegbe. The more exercise you get, the better, but even a little bit can help control blood pressure. Moderate exercise for about 30 minutes three times a week is a good start.
Eat a balanced diet. Eating healthful foods can help keep your blood pressure under control. Get plenty of fruits and vegetables, especially those rich in potassium, and limit your intake of excess calories, fat, and sugar. Consider following the Dietary Approaches to Stop Hypertension, or DASH diet.
Maintain a healthy weight. When it comes to hypertension prevention, your weight is crucial, says Dr. Ogedegbe. People who are overweight should try to lose weight, and people of normal weight should avoid adding on any pounds. If you are carrying extra weight, losing as little as 10 pounds can help prevent high blood pressure. Talk with your doctor about the best weight for you.
Take a look at your lifestyle habits and decide where you can make changes to help prevent hypertension. Conquer small goals, such as snacking on fruits and vegetables instead of junk food, and continue to practice these good habits until they are a part of your daily routine.