Hypertension or high blood pressure is found in one in three U.S. adults, and for good reason it’s known as the “silent killer” because it often has no symptoms.
Heart disease is the leading cause of death in the United States and on average it kills 635,260 Americans each year. According to the Centers for Disease Control and Prevention (CDC), every year about 735,000 Americans have a heart attack. Of these, 525,000 are a first heart attack and 210,000 happen in people who have already had a heart attack.
In addition, heart disease is the leading cause of death for people of most racial/ethnic groups in the United States, including African Americans, Hispanics, and Caucasians. For Asian Americans or Pacific Islanders and American Indians or Alaska Natives, heart disease is second only to cancer. Heart disease costs the United States about $200 billion each year. This total includes the cost of health care services, medications and lost productivity.
The good news is there’s a number of ways to lower your blood pressure and lessen the odds that you or one of your loved ones will develop heart disease.
To begin, it’s always a good idea to do all you can to increase your physical activity and exercise more often. As you regularly increase your heart and breathing rates, over time your heart gets stronger and pumps with less effort, which puts less pressure on your arteries and lowers your blood pressure.
You don’t need to be a marathoner to increase your physical activity. Whenever you can take the stairs instead of an elevator, try walking instead of driving, go on a bike ride and do household chores.
If you’re a smoker, stop now. Smoking causes an immediate but temporary increase in your blood pressure and an increase in your heart rate. The chemicals in tobacco affect your blood vessels even if you’re around secondhand smoke.
One of the most effective ways to decrease your odds of having heart problems is to reduce excess stress in your life. Stress from the workplace, family pressures, money worries and many other similar catalysts can place tremendous pressure on your health and your blood pressure. Find out what works for you whether it be practicing deep breathing, taking a walk, reading a book, listening to music, practicing yoga or watching a favorite comedy on television.
Another sure way to improve your heart health is to focus on improving your diet. Numerous scientific studies show that restricting sugar and refined carbohydrates can help lower your blood pressure, in addition to helping you lose weight. You might also consider eating more potassium and less sodium. Potassium lessens the effects of salt in your system and also eases tension in your blood vessels. Be mindful that a diet rich in potassium may be harmful to individuals with kidney disease, so speak with your primary care physician prior to substantially increasing your potassium intake.
Cutting your caffeine intake is also helpful in improving your odds of never having an issue with your heart. Although the effect is temporary, caffeine raises your blood pressure for approximately 45 to 60 minutes at a time.
After trying some of these changes to your lifestyle, if your blood pressure does not decrease you’ll want to consult with your primary care physician who may recommend medications that might work best for you.
If you have concerns or questions about your heart health, the health of someone in your family or are in need of a primary care physician for yourself or someone else, please call 317-880-7666 or visit www.eskenazihealth.edu/doctors.
Dr. Nydia Nunez-Estrada
Family Medicine Physician at Eskenazi Health