Current statistics show almost one in three people have high blood pressure, a percentage that has grown over the last 10 years.

High blood pressure, or hypertension, is known to be a risk factor for some of the most frequent causes of death and disease, including stroke, heart attack, kidney failure and heart disease. Unfortunately, it is also known as the "silent killer" because there are usually no symptoms. It is important to know your blood pressure because, if it is elevated, you have a chance to lower it through lifestyle changes and medication, if necessary.

• What is blood pressure?
• Diagnosing Hypertension
• Risk Factors that Contribute to High Blood Pressure
• Control High Blood Pressure with Lifestyle Changes
• Eat Well
• Exercise Regularly
• Don’t Smoke
• Maintain a Healthy Weight
• Screening Recommendations
• Free Blood Pressure Clinic

What is blood pressure?

The blood puts pressure against the blood vessel walls as it is pumped from your heart through your body. Your blood pressure measures this pressure. When the number goes above a certain point, it is called high blood pressure.

Blood pressure is expressed as two numbers, such as 110/70. The top number is the systolic blood pressure, and it is created by the pressure in the arteries when the heart beats. The bottom number, or diastolic blood pressure, is the pressure in between heart beats.

Blood pressure changes a lot. Your doctor may check it on several different days before deciding if it is too high. Blood pressure is considered "high" when it stays above normal levels over time.
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Diagnosing Hypertension

Hypertension is diagnosed when either the systolic pressure (top number) exceeds 140 mm Hg (mercury) or the diastolic pressure (bottom number) exceeds 90 mm Hg.

• Normal: less than 120/80 mm Hg


• Prehypertension: 120-139/80-89 mm Hg


• Hypertension: 140/90 mm Hg

Maintaining the normal blood pressure range (less than 120/80) is especially important for people with diabetes, heart or kidney disease.
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Risk Factors that Contribute to High Blood Pressure

The cause of high blood pressure is unknown for most people. However, we do know that certain things make a person more likely to develop high blood pressure. Some of these things you have control over, such as diet, exercise, alcohol consumption and tobacco use. Some things you cannot change, such as family history of high blood pressure, racial background and gender.

High blood pressure is more common in African Americans than whites. Men have a greater risk up until age 55. After age 74, women are more likely than men to have high blood pressure.
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Control High Blood Pressure with Lifestyle Changes

Treatment for high blood pressure begins with lifestyle changes. If these changes alone do not work, you may need to take medicine. Even if you do need to take medicine, the amount of medicine you take may be reduced due to healthy lifestyle changes.
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Eat Well

• A diet that is adequate in potassium and low is sodium, fat, alcohol and excess calories will help you reduce your blood pressure.
  
• Include five to nine servings of fruit and vegetables a day.
  
• Include two to three servings of lower fat milk products. Choose fat free or low fat (1 percent) milk or yogurt.
  
• Foods rich in potassium include fruits, vegetables, dairy food and fish.
  
• Limit sodium to 1,500 to 2,400 mg per day. One teaspoon of salt provides 2,400 mg of sodium. Avoid processed, cured, pickled, convenience and fast foods.
  
• Limit amounts of saturated fat and total fat.
  
• Drink alcohol moderately, if at all. Limit your alcohol intake to one drink per day. One drink is 4 oz. wine, 12 oz. beer or 1 1/2 oz. hard liquor.

Serving sizes:

• Milk/yogurt = 8 oz.


• Cheese = 1 1/2 oz.


• Cooked or raw = 1/2 cup chopped veggies


• Raw leafy veggies = 1 cup


• Fruit = one medium (tennis ball size)


• Cut fruit = 1/2 cup

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Exercise Regularly

Regular daily exercise will improve blood pressure control. The recommendation for exercise is 30 to 45 minutes a day on most or all days of the week. The easiest exercise to do is brisk walking.

If you are new to exercise, start with a goal of 10 minutes a day and work your way up. You do not have to exercise 30 minutes at a time to gain benefit. You can break the time up into three 10-minute segments, increasing movement throughout the day. Just start!
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Don’t Smoke

Smoking increases your risk of heart attacks and strokes substantially. If you smoke and need help quitting, ask your doctor for information on quitting or for information on classes. You can also find help at the American Lung Association Web site.
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Maintain a Healthy Weight

If you are overweight, weight loss can help lower blood pressure. Camino Medical Group offers several weight management classes. You can also ask your doctor for a handout on local weight management resources.
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Screening Recommendations

Current recommendations include starting blood pressure screenings on children beginning at age 3. When you have a check-up, getting your blood pressure checked is one of the first things that happens.
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Free Blood Pressure Clinic

Tuesdays, 8 to 10 a.m. at the Mountain View Center, 3rd Floor, Health Resource Center, 701 E. El Camino Real, Mountain View
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