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Blood Pressure Column

Lowering the Pressure

   By Lori Whittaker, MD

High blood pressure, or hypertension, is sometimes called “the silent killer” because it doesn’t have symptoms you can see or feel—until it’s too late.

May is American Stroke Month, National High Blood Pressure Education Month, and Stroke Awareness Month.  But regardless of the month, there is no time like the present to learn some basics about high blood pressure—which can increase your risk of stroke, heart and kidney disease.

When you are out in your garden or washing the car, think about the pressure of water as it goes through the hose.  That’s like blood pressure, which is the measure of how hard your blood pushes against the walls of your arteries.  It’s normal for blood pressure to vary somewhat throughout the day, but if it goes up and stays above normal levels, you have high blood pressure.

Be sure to have your blood pressure checked each time you go to the doctor.  You can also check your blood pressure at home with a portable monitor, or at most local pharmacies and grocery stores. You can even walk over to a nearby fire station and have the paramedics take your blood pressure.  Keep track of the date and time of your blood pressure readings, and bring them with you to your next doctor’s visit. 

To reduce or avoid high blood pressure, follow these basic tips:

• Know What You’re Aiming For: Ideal blood pressure is less than 120/80. High blood pressure is greater than 140/90.
• Stay at a Healthy Weight:  Being overweight or obese can raise your blood pressure, and losing weight can help lower your blood pressure.
• Be Active:  The Surgeon General recommends that adults should engage in moderate–level physical activities for at least 30 minutes on most days of the week.
• Eat a Healthy Diet:  Have at least five servings of fruits and vegetables every day, limit fatty foods, and put down the salt shaker to reduce sodium intake.
• Limit or Avoid Alcohol:  Drinking too much alcohol is related to higher blood pressure.  If you drink alcohol, put a limit on how often and how much you do it.
• No Tobacco:  Smoking injures blood vessels and speeds up the process of hardening of the arteries.  Smoking also increases the risk for heart disease and stroke.  If you smoke, quit, and if you don’t smoke, don’t start.
• Prevent and Control Diabetes:  People with diabetes have a higher risk of high blood pressure, but they can work with their doctor to reduce that risk.  (For everyone else, following the tips above also reduces the risk of getting diabetes.)

If you develop high blood pressure, your doctor may prescribe medications to help bring it under control.  But even with medication, lifestyle changes such as eating right and getting exercise are important to get your blood pressure to a healthy level.

To find out more about what you can do to get and stay as healthy as possible, and to compare health care provided by local clinics and hospitals, look at the Community Checkup report at www.WACommunityCheckup.org.  It’s online and free, produced for you by the Puget Sound Health Alliance and local doctors, hospitals, and other community leaders.

So next time you’re gardening, you can feel good knowing that being active can help control your blood pressure. And remember, turning up the pressure in that hose can flatten your plants—just like turning up the pressure in your arteries can flatten you. Keep your blood pressure in check.

Dr. Lori Whittaker is a practicing family physician who provides consultation to the Puget Sound Health Alliance.

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Diane Stollenwerk

Director of Communication and Development

(206) 448-2570 ext. 117