High Blood Pressure — The Silent Killer

Know your numbers, they could save your life.  

I know, because earlier this year, I was a walking time bomb. Chalk it up to a hectic schedule, a load of stress combined with flat-out denial and it all came together as a recipe for potential disaster. After a minor car accident and a trip to the hospital, I discovered how badly my blood pressure was out of control. In a way, that accident was a blessing in disguise. Now I have been given a second chance to do something about it — and you can too.

According to the Center for Disease Control and other sources, more than 68 million Americans — about one in three — suffer from hypertension, also known as high blood pressure. Between the ages of 45 and 65, it’s an equal opportunity disease. However, men are more likely to have high blood pressure under the age of 45 while incidence of the disease is greater in women over 65.

If you break it down by race and ethnicity, African Americans and others of African descent have the highest rates of hypertension than any other group in the world. When you look at statistics, the numbers are simply staggering. Consider the following:

  • Thirty-five percent of African Americans have the disease, and it’s responsible for 20 percent of African American deaths in the US — double the number of deaths for whites with high blood pressure.
  • African Americans, compared to whites, are much more likely to develop hypertension earlier in life.
  • The chances of dying from a stroke are 80 percent higher for African Americans than it is for the general population.
  • The chances of heart disease are 20 percent greater than the general population for African Americans with high blood pressure.

And if that’s not enough, let’s add one more statistic. African Americans with high blood pressure are FOUR TIMES more likely to develop end stage kidney disease than the general population. What’s worse is there are usually no symptoms, and that’s why high blood pressure is called the “Silent Killer.” It’s also why knowing your numbers and doing something to change them for the better could save your life.

First of all, what is blood pressure?
Simply put, your blood pressure is measured by the amount of pressure exerted on your arterial walls when your heart beats and rests between beats. So when your doctor, or more likely the nurse, takes your blood pressure, it will be defined by writing down two numbers, the Systolic and the Diastolic, one over the other such as 124/70. The top number is the Systolic pressure and indicates the pressure on the arteries when the heart beats (contracts). The bottom number, the Diastolic pressure, is the reading indicating how much pressure is being exerted on your arteries when the heart is at rest between beats.

What’s Considered High Blood Pressure?
Normal varies from person to person; however, the American Heart Association defines normal and high blood pressure ranges as follows:

How can I get my blood pressure checked?
The good news is that getting your blood pressure checked is easy and painless. You can have it done at the doctor’s office (recommended at least once a year) or quite conveniently at places all over town such as the Butler-Gast YMCA, shopping malls, grocery stores and pharmacies. And if you go to health fairs, you can always get it checked for free at these types of events as well. So the next time you come in to the Y, stop by the Welcome Center and make arrangements to have your blood pressure taken. Also, consider doing it yourself the next time you’re out grocery shopping or picking up a prescription. If the store has a blood pressure kiosk, just follow the directions and take your blood pressure while you’re there. Write down the results and discuss any abnormalities or concerns with your doctor.

You may also consider purchasing your own blood pressure cuff so you can check it at home. Digital ones can be really easy to use and are very accurate if you follow the directions. If you’re in doubt about what to buy, ask your doctor or pharmacist.

How Can I Control My High Blood Pressure?
There are a lot of ways that you can keep your blood pressure as normal as possible. You’ll need to have a chat with your doctor of course, but after that you can help yourself by making sure you follow your doctor’s orders because he may want you to:

  • Check your blood pressure between doctor visits. You can do this yourself or visit the Butler-Gast YMCA.
  • Limit your salt intake to 2,300 milligrams daily per new U.S. Department of Agriculture guidelines that came out in 2010. Talk with your doctor or dietician to find out ways to lower your sodium intake. Also CLICK HERE for more ideas.
  • Take prescription medications and stay on schedule.
  • Lose weight.
  • Eat a balanced diet with emphasis on more fruits and vegetables and consume less processed and fatty meats. Read the labels and choose more whole grains, legumes and low-fat dairy products. CLICK HERE for great ideas on building healthy meals.
  • Exercise and stay active. Experts say 30 minutes of activity most days of the week can vastly improve your overall fitness level and help you control your blood pressure. Walking outside, gardening, taking the stairs and parking farther away from the door are all ways you can get creative to get in more activity. Of course, taking advantage of your Butler-Gast YMCA membership regularly can help too. We have 26 land-based fitness classes: Body Pump, TaiChi, Movement Improvement and Ultimate Combo for all age groups and fitness levels. In addition, we have a variety of aquatic classes including Aqua Zumba and Aquacise.  Water in Motion is coming soon.

If you have any questions, please contact me, Delia R. Hill, Butler-Gast YMCA Member Experience/Fitness Program Director at (402) 453-8903 or dhill@metroymca.org.  

Bottom line? Be proactive. Own your health and do something about it. Your doctor can prescribe the pills and give you suggestions about how to control your condition, but everything else is up to you. Take the steps necessary to manage your blood pressure so you can live a long and healthy life.