High Blood Pressure, the Silent Killer

by Lindsay Atkinson

People over the age of 55 have a 90% chance of developing high blood pressure (hypertension). So what? It’s a big deal, hypertension is the world’s #1 killer! It can lead to many other negative conditions as well; it’s important for you to do what you can to prevent it. Beyond getting more physically active via a fitness routine, there are some things you can do.
Before learning the prevention strategies, let’s make sure we all know how to interpret our blood pressure results. The top number of your blood pressure (systolic) measures the force of blood flowing throughout your arteries and other vessels when the heart muscle contracts, and the bottom number (diastolic) measures the blood flow when the heart relaxes. For the average person, a normal measurement at rest is ~120/80, whereas a high blood pressure is ~140/100 or more.

High Blood Pressure is unfortunately, easy to ignore because it doesn’t often cause any symptoms.

So what can you do to keep this silent killer at bay? Try these 3 steps:

1. Check it regularly. More blood pressure readings equal more accuracy. One high reading doesn’t automatically mean you have hypertension; doctors usually like to have 3 high readings before making that diagnosis.
2. Live a healthy lifestyle. Eat lots of veggies, lean protein and healthy fats daily; reduce your sodium and alcohol intake and get active. Exercising at a moderate (or higher) intensity 30 – 60 minutes at least 3 times a week will provide huge benefits.
3. Maintain a healthy weight. It’s recommended that you maintain a Body Mass Index (BMI) of between 19 – 25. This measurement is calculated using your weight and height, let me know if you need help calculating yours. Another key measurement is to keep your waist circumference under 35 inches for females and 40 inches for males. Visit your doctor regularly to get their perspective on your weight as well.

As always, please reach out with any questions or comments you may have; click here to connect with me directly.