Controlling High Blood Pressure: A Woman's Guide - Pamphlet

Pamphlet by: National Heart, Lung, and Blood Institute, Sept, 1999

You may not know it--but you have what it takes to control high blood pressure.

This Guide Will Show You How. You may be surprised to learn that it's as easy as eating a variety of healthy foods, being active, and taking prescribed medication.

It's a day by clay way to live healthier and feel better. And it's something every woman can do.

If that sounds like good news, you're right. High blood pressure does not have to be a health problem. In fact, if you do not have high blood pressure, you can use this guide to help you prevent it. If you do have it, you can manage it.

So, read on. And find out how to take control!

Who gets high blood pressure?

Nearly 50 million Americans have high blood pressure.

Older women are particularly likely to develop high blood pressure. More than half of all women over age 60 have it.

Others who are at a high risk of developing it are African Americans, the overweight, those with a family history of high blood pressure, and those with a high-normal blood pressure (see page 3).

What is high blood pressure?

Blood is pumped by the heart through vessels to bring oxygen and nutrients to the body. Blood pressure is the force of the blood against the vessel walls. The more the pressure, the harder the heart is working.

Blood pressure often goes up and down during the day. When it goes up and stays high, then it is high blood pressure. The medical term is hypertension.

An easy test measures blood pressure. It uses an inflatable cuff around an arm. If the pressure is high, the test will be repeated on several days to get an accurate reading. You probably have had such a test on a visit to your doctor.

The test gives two numbers: The systolic pressure is the pressure of blood in the vessels as the heart beats. The diastolic pressure is the pressure of the blood between heartbeats. The numbers are usually written like a fraction with the systolic above or to the left. An example is 120/80 mm Hg (millimeters of mercury), a normal adult blood pressure.

Both numbers count. Your blood pressure is high if the systolic pressure is 140 or above, or the diastolic pressure is 90 or above, or both are high. (See table on page 3.)

If you do not know your blood pressure, you should have it taken. Those with high blood pressure often do not feel sick. In fact, high blood pressure is often called "the silent killer," because it may cause no symptoms for a long time. But untreated, it can damage the kidneys and raise the chance of stroke, heart attack, or other cardiovascular ("heart and vessels") problems. It causes three of every five cases of heart failure in women. ("Heart failure" is a severe condition in which the heart cannot adequately supply the body with blood.)

Women who have both diabetes and high blood pressure are at an even higher risk of stroke and heart and kidney problems than those who have only high blood pressure.

Take Control

Three of every four women with high blood pressure know they have it. Yet fewer than one in three are controlling it.

All women can and should take steps to control their high blood pressure. This is especially important for women who have heart disease. When blood pressure is lowered, the heart does not work as hard. Women who have had a heart attack are less likely to have another if they reduce their high blood pressure.

You can control your blood pressure with these steps:

* Lose weight if you are overweight

* Become physically active

* Choose foods low in salt and sodium

* Limit your alcohol intake

* If prescribed, take high blood pressure pills

Each of these steps is described more fully on the next pages. There's also a special section on how to eat the heart-healthy way.

These lifestyle steps also help prevent high blood pressure--so you and your family can follow them together.

Be Weight-Wise

Losing extra pounds helps reduce high blood pressure. Talk to your doctor about what a healthy weight is for you.

If you have to lose, do so slowly. To lose weight, you need to take in fewer calories than you burn. So you can either eat fewer calories or increase your physical activity--and preferably do both.

You may find it helpful to get advice from your doctor, a registered dietitian, or a qualified nutritionist. They can help you plan a sensible, balanced eating pattern to lose weight slowly and then keep it off.

Become Physically Active

Physical activity is good for your heart and blood vessels--and helps control weight. It makes you look and feel better.

Luckily, you don't have to run marathons to benefit from physical activity. Try to do at least 30 minutes of a moderate physical activity on most, and preferably all, days. A moderate activity would be a brisk walk. Other activities include gardening, bicycling, and swimming.

You do not have to do 30 minutes at one time. You can break it into periods of at least 10 minutes each. This may help you get started.

Many women can start without seeing a doctor first. But if you take a high blood pressure medication, have heart disease, have had a heart attack or stroke, or have another serious health problem, you should check with your doctor before starting.