Lower your risk factor for heart disease

Many people have at least one of three key risk factors for heart disease and stroke that includes high blood pressure, high cholesterol and smoking. Both heart disease and stroke are leading causes of death; however, small, gradual lifestyle changes can have a big impact in preventing disease, or in keeping it from worsening. They can also help you prevent serious complications like heart attack.

Overall, you cannot change risk factors such as age, gender, race or ethnicity, and family history, but there are things you can do to help reduce your risk of these conditions.

Normal, healthy blood pressure is anything under 120/80. For years, people with high blood pressure were urged to get their pressure under 140/90. New recommendations suggest that for some people, it is okay to let blood pressure drift a bit higher, to under 150/90. The thinking is that driving it down further could cause problems like feeling light-headed when standing up or getting out of bed, which could cause falls, and lower pressure usually means more medications, which can cause harmful side effects.

If you have high blood pressure, aim for getting at least 75 per cent of your blood pressure readings under 140/90, as long as you do not get dizzy when you stand up. If you do, or your blood pressure continues to stick above 140/90, let your doctor know.

High blood pressure damage artery walls throughout the body. This damage can lead to stroke or heart attack. People who have survived a stroke or heart attack are at very high risk of having another of the same or the other.

READILY AVAILABLE

There are many ways to control blood pressure. One advance that has been extremely helpful is the ability to check blood pressure at home. Today, home blood pressure monitors are readily available and relatively inexpensive. Instead of a twice-a-year snapshot, you can now get a more reliable look at your blood pressure and knowing the numbers is a big step towards controlling blood pressure.

Making changes to your lifestyle can help a lot to lower blood pressure or keep it under control. These changes can also help prevent a heart attack or stroke, and can strengthen your body in other ways.

• Exercise often at least 30 minutes five times a week or more is better

• Lose weight if needed

• Eat more fruits, vegetables, and whole grains, and less processed or highly refined food

• Cut back on salt

• Include foods rich in potassium in your diet (unless you have kidney disease)

• If you drink alcohol, keep it moderate, no more than two drinks a day for men, no more than one a day for women.

• Do not smoke

Many people need medicine in addition to lifestyle changes to lower blood pressure. There are a number of proven options for medications that lower blood pressure.

High blood pressure usually has no symptoms. So, the only way to find out if you have it is to get regular blood pressure checks. If you already have high blood pressure, it is important to prevent it from getting worse or causing complications. You should get regular medical care and follow your prescribed treatment plan.

keisha.hill@gleanerjm.com