At Risk for High Blood Pressure? Tips to Keep It Controlled

According to the American Heart Association, nearly half of adults in America have high blood pressure. High blood pressure, also called hypertension, refers to the force of blood as it flows through your veins. It’s a symptomless condition that puts people at high risk for many serious health concerns, such as heart disease and stroke. 

Because there are no obvious symptoms of high blood pressure, it’s important to understand your risk for hypertension. Knowing if you're prone to high blood pressure can help you decide if it’s time to start taking preventative measures to stay healthy. 

What Is High Blood Pressure?

Your blood pressure is the force your blood pushes against arteries and veins as it flows through the body. Since there are no signs or symptoms of high blood pressure, the only way to know if you have it is to have a doctor measure it.

Blood pressure is easy to measure. A doctor will use a blood pressure cuff around your bicep to measure your systolic and diastolic pressure. A systolic number less than 120 along with a diastolic number less than 80 is considered normal. Doctors consider blood pressure high when the systolic pressure is more than 130, and the diastolic is more than 80. 

Are You At Risk For High Blood Pressure?

Many health and lifestyle factors can contribute to high blood pressure. Two factors that are out of your control are your age and a family history of high blood pressure. As you age, your blood vessels thicken, which can make it difficult for blood to flow freely. You’re also more likely to have high blood pressure if people in your immediate family also have hypertension. 

Lifestyle factors also play a role in your high blood pressure risk. Eating highly processed foods, smoking, and drinking alcohol can all increase your risk. You’re also more susceptible to high blood pressure if you experience chronic stress, have trouble sleeping, and don’t get enough physical activity. 

Controlling Your Blood Pressure

When controlling your blood pressure, you want to focus on risk factors that are within your control, like your diet, exercise, alcohol consumption, and stress. 

• Eat a well-balanced diet. Fast food and pre-packaged dinners are convenient, but they contain lots of trans fats and other unhealthy ingredients that can increase your blood pressure. Focus on getting nutrient-rich food into your meals, like fresh produce, lean meat, and whole grains.  
• Exercise. Find small ways to move your body daily. You can walk around your neighborhood, bike ride, join a fitness class, or try a group outdoor activity like golf or pickleball. Rockwall’s Senior Center –The Center – has regular classes and activities you can attend. If you live closer to Fate, the Fate Community Center houses the Fate Senior Program every Wednesday year-round, from 10 am to 1 pm.
• Manage your stress. You can’t completely remove stress from your life, but you can find healthy ways to manage your stress, like meditation and exercise. If you have chronic stress that’s interfering with your quality of life, talk to a doctor about treatment options like therapy or medication. 
• Don’t smoke or drink alcohol. Smoking and drinking are two lifestyle habits that contribute more harm than good. They’re also both addicting habits that can be hard to quit. If you’re having trouble stopping, don’t hesitate to contact a doctor or loved one for help. 
• Sleep. You want to enjoy quality sleep every night, which means uninterrupted rest. If you have trouble falling or staying asleep, talk to a doctor to see if you may have a sleep condition inhibiting your ability to rest. 

How Visiting Angels Can Help

High blood pressure can affect various aspects of your health, making it challenging to care for yourself. Thankfully, the team at Visiting Angels is here to help.  

Visiting Angels is a locally owned and operated home care agency working with seniors throughout Rockwall to ensure they can safely age in place. Our caregivers assist with various nonmedical tasks like cooking, cleaning, medication reminders, transportation, and mobility. We also have a transitional care program to help seniors return home after a hospital stay. 

Contact our Rockwall office to learn more about our at-home caregiving services and how they can benefit you.