Healthy Habits for people who want to help their Heart get healthy
Some very basic tips for Heart Health
Don’t smoke – Male smokers had an 86% higher risk of heart failure compared to those who had never smoked. Women smokers had a 109% higher risk.
Maintain a Healthy Weight – Men who were obese were 75% more likely to develop heart failure, and women were 106% more likely. Being overweight increased the risk of heart failure by 15% in men and 21% in women.
Exercise – . Men who regularly engaged in moderate physical activity, like walking, had a 21% lower risk of heart failure; women who did the same had a 13% lower risk. Higher levels of exercise and physical activity reduced this risk even more, by 33% in men and 36% in women.
Eat vegetables – Men and women who ate vegetables three to six times per week had a 26% and 27%, respectively, lower risk of heart failure than those who ate vegetables less than once per week.
The Importance of Blood Pressure
High Blood Pressure is a common condition where the force of blood against the artery walls is high enough that it can cause health problems.
Obese, stressed or anxious people, diabetics, those who have a family history of HBP, smokers and those who consume too much salt are at a higher risk of Higher Blood Pressure.
High blood pressure is called the silent killer because typically there are no symptoms. That is why it is important to get checked regularly. Without proper treatment, High Blood Pressure can damage the heart, blood vessels and kidneys, and can cause heart disease, heart failure, stroke, kidney failure and other health related problems.
We believe that Blood Pressure should be checked at the beginning of a doctor’s visit. Typically, Blood Pressure should be checked at least once every two years after the age of 18 and more often if Blood Pressure has been high in the past. A Blood Pressure test provides two numbers; such as 120 over 80. But what exactly does this mean?
The two numbers represent systolic pressure, where the heart beats while pumping blood, and diastolic pressure, when the heart is at rest between beats. A normal Blood Pressure is less than 120 for systolic and 80 for diastolic. HBP becomes a concern when numbers such as 140 over 90 are seen.
Anything between 120/80 and 140/90 is called prehypertension, where a person’s Blood Pressure is elevated above normal but not high enough to be considered high blood pressure. Precautionary steps can be taken to prevent prehypertension and ultimately High Blood Pressure..
High Blood Pressure and prehypertension can be lowered by doing some of the preventative measures like maintaining a healthy weight, getting regular exercise and even reducing a small amount of weight can lower the chance of getting High Blood Pressure. Eating a healthy diet with lots of fruits and vegetables and reducing sodium intake, alcohol, caffeine and stress can also help. Many medications prescribed by a clinician can also be used to treat HBP if necessary.
The first step in managing your blood pressure is to know what your numbers are, and also see your clinician regularly, limit your salt intake and get plenty of exercise. Although prevention is the best plan, if you are diagnosed with high blood pressure work with yuor clinician to manage your medications, diet and activity. Don’t let high blood pressure sneak up on you. Take charge of your own health.”