Ingrid E. Haas

(Submitted photo)

Hypertension, also known as high blood pressure, occurs when the force of blood pushing against the blood vessel walls is repeatedly high. It is a leading cause of heart disease and stroke and can trigger additional health threats, such as vision loss, heart failure, and kidney disease.

Nearly half of American adults have the condition and, due to its lack of obvious symptoms, it is oftentimes called “The Silent Killer.”

When left untreated, high blood pressure can be fatal. If you have the condition, follow the American Heart Association’s five steps to maintain your health.

1. Know your numbers.

a. The best way to know if you have high blood pressure is to get checked. When recorded, blood pressure is written as two numbers. The top figure — called systolic pressure — is the pressure when the heart beats. The bottom number — called diastolic pressure — is the pressure when the heart rests between beats.

Blood pressure numbers of less than 120/80 mm Hg (millimeters of mercury) are deemed within the normal range. High blood pressure is a systolic pressure of 130 or higher, or a diastolic pressure of 80 or higher, that stays high over time. Staying aware of your numbers can signal changes to your health and alert you to patterns.

2. Work with your health care professional.

a. Meet with your health care professional and develop a treatment plan that will get your blood pressure numbers in normal range.

3. Make a few lifestyle changes.

a. Maintain a healthy weight. If you are overweight or obese, weight loss will help lower your blood pressure.

b. Eat healthier. Eat less saturated and trans fats and incorporate more fruits, veggies, low-fat dairy products and whole grains into your diet.

c. Reduce sodium intake. Try to stay under 1,500 mg a day but aim for at least a 1,000 mg per day reduction.

d. Get active. Physical activity is important! Aim for at least 150 minutes of moderate intensity/aerobic exercise per week or at least 75 minutes of vigorous exercise per week, or a combination of both.

e. Limit alcohol. Drink no more than one to two drinks a day (one for most women, two for most men).

4. Keep checking your blood pressure at home.

a. High blood pressure requires your constant attention. Make your health a priority by self-monitoring your blood pressure at home.

5. Take your medication.

a. If your health care professional has prescribed you medication, take it exactly the way you were advised.

To learn more information about high blood pressure, visit: https://www.heart.org/en/health-topics/high-blood-pressure

Editor’s Note: Dr. Ingrid E. Haas is a community volunteer, retired physician and current president of the American Heart Association Phoenix Board. She regularly works with the American Heart Association to help raise awareness of heart health through a variety of initiatives, including the annual Phoenix Heart Ball, which has raised more than $40 million in 64 years to support the American Heart Association’s lifesaving mission. For more information on the 2023 Phoenix Heart Ball, taking place on Saturday, Nov. 11, visit phoenixheartball.heart.org.