Know your blood pressure to maintain health Published May 18, 2009 By Marilyn Leggett, RN Civilian Health Promotion Services EGLIN AIR FORCE BASE, Fla. -- May is National High Blood Pressure Education Month and American Stroke Month. High blood pressure affects an estimated one in four American adults and is the number one cause of strokes, according to the National Heart, Lung, and Blood Institute. However, it usually presents no symptoms. Blood pressure is the force of blood against the walls of arteries. It normally rises and falls throughout the day, but when the pressure remains elevated over time, it is called high blood pressure or hypertension. The condition makes the heart work overly hard and contributes to hardening of the arteries. It also increases the risk of heart disease, such as congestive heart failure, kidney disease, and blindness. Risk factors that contribute to high blood pressure or worsen the condition include high cholesterol, smoking, diabetes, obesity, and lack of physical activity. The risk increases as men and women age, and like many other conditions, it can be caused or exacerbated by genetic influences. A blood pressure reading is recorded as two numbers -- the upper, or systolic pressure, over the lower number called the diastolic pressure. The upper number is the pressure when the heart contracts and the bottom number is when the heart relaxes between beats. Both numbers are considered important to know and a systolic pressure of less than 120 over a diastolic pressure of less than 80 (<120/80) are optimal. Young adults can have high blood pressure and having high blood pressure does not mean that you're "type A personality," tense, nervous or hyperactive. You can be calm and laid back and have high blood pressure. You won't know until you check. To help prevent high blood pressure or control it, maintain a healthy weight and be physically active. Before exercising, seeing a physician is recommended for those over 50, not used to moderate-level activity, have heart disease or have had a heart attack, and have a family history of heart disease or other current health problems. Follow a healthy eating plan and monitor the amount of sodium in foods. Buy whole, fresh foods as opposed to processed or "convenience" foods. Cut back on frozen dinners, packaged mixes, canned soup and salad dressings that all may contain high levels of sodium. Drink alcoholic beverages in moderation, which is no more than two drinks daily for men and one drink for women. If your blood pressure is high, be honest in assessing how much alcohol you may be using; those extra calories may also be contributing to a high body mass index. Those who have been prescribed medication for high blood pressure should take it as directed. Many individuals don't take their medication regularly because they feel OK. But, remember, hypertension typically doesn't make you feel bad. Stress can make blood pressure rise temporarily. It's thought to contribute to high blood pressure but the long-term effects of stress are not conclusive. Stress management techniques don't seem to prevent high blood pressure but may help in coping with stressful situations. Preventing or controlling high blood pressure may reduce the risk for heart disease and stroke and contribute to the overall level of fitness, so know your blood pressure and other important health measures. The National Heart, Lung, and Blood Institute has more information online at www.nhlbi.nih.gov. Contact Civilian Health Promotion Services, the Health and Wellness Center, fitness center or your medical provider for support and information.