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What Every African American Should Know About Preventing And ...

Prevent and Control
High Blood Pressure:
Mission Possible
➤➤ What every African American should know
High blood pressure: A force to be reckoned with
High blood pressure (also called hypertension) increases
your chances of having a heart attack, heart failure,
Know your numbers
stroke, kidney disease, and other life-threatening illnesses.
High blood pressure is called “the
Anyone can get it, and as you get older, the likelihood of
silent killer” because there are often
no symptoms. Your numbers are your
your developing high blood pressure increases, especially
only warning.
if you are overweight or obese or have diabetes.
Normal blood pressure
African Americans are most likely to develop high blood
the pressure of blood in the
vessels when the heart
pressure than any other racial or ethnic group.
beats: systolic pressure
For African Americans, high blood pressure:
q Tends to be more common and more severe
less than
High
q
blood pressure
Happens at an earlier age
120/80mmHg
140/90 mmHg or higher
q Is a leading cause of death for people with type 2 diabetes
Prehypertension
q Is the major reason why African Americans are 8 times more
millimeters of mercury
between 120-39 and/or
likely to develop kidney failure than Caucasians
80-89 mmHg
the pressure between beats
q
when the heart relaxes:
Normal
Is a major reason why African Americans die at an earlier age
diastolic pressure
blood pressure
less than 120/80 mmHg
The good news is that high blood pressure can be controlled.
Better yet, it can be prevented.
U.S. Department of
Health and Human Services
Enlist in this vital mission for a healthier you
6
➤➤Resources to help you
stay healthy
you can do to prevent and
9 things control high blood pressure
Your Guide to Lowering High Blood
Pressure includes information on how
to detect, prevent, and treat high blood
1. Lose weight if you are overweight and maintain a healthy
pressure. Features the DASH eating plan,
weight. Limit portion sizes, especially of high calorie foods, and
which has been shown to prevent
try to eat only as many calories as you burn each day—or less if
and lower high blood pressure, and
you want to lose weight.
information specifically for women.
http://www.nhlbi.nih.gov/hbp/index.html
2. Eat heart healthfully. Follow an eating plan that emphasizes
Improving Cardiovascular Health in
fruits, vegetables, and low fat dairy products and is moderate in
African Americans. Package of seven
total fat and low in saturated fat and cholesterol.
easy-to-read booklets designed to help
you reduce your chances of having a
3. Reduce salt and sodium intake. Read food labels to choose
heart attack or stroke.
canned, processed, and convenience foods that are lower in sodi-
http://www.nhlbi.gov/health/public/heart/
um. Limit sodium intake to no more than 2400 mg, or about 1
other/chdblack/index.htm
teaspoon’s worth, of salt each day. Avoid fast foods that are high
Heart-Healthy Home Cooking African-
in salt and sodium.
American Style includes 20 tested recipes
that show you how to cut back on
4. If you drink alcoholic beverages, do so in moderation.
saturated fat, cholesterol, salt and
For men, that means a maximum of 2 drinks a day, for women, a
sodium, and still have great-tasting food.
maximum of 1.
Delicious foods from spicy southern
barbecued chicken to sweet potato pie are
5. Become more physically active. Work up to at least 30
included.
minutes of a moderate-level activity, such as brisk walking or
http://www.nhlbi.nih.gov/health/public/
bicycling, each day. If you don’t have 30 minutes, try to find 2
heart/other/chdblack/cooking.htm
15-minute periods or even 3 10-minute periods for physical activ-
Aim for a Healthy Weight includes a BMI
ity.
calculator, tips for shopping and preparing
food, and a menu planner that is designed
6. Quit smoking. Smoking increases your chances of
to guide daily food and meal choices
developing a stroke, heart disease, peripheral arterial disease, and
based on one day's calorie allowance.
several forms of cancer.
http://www.nhlbi.nih.gov/health/
public/heart/obesity/lose_wt/
7. If you are pregnant, make sure you are under a
index.htm
doctor’s care. High blood pressure is a major cause of
Live Healthier, Live Longer includes
complications in pregnancy.
interactive materials for people with heart
8. Talk with your health care professional. Ask what your
disease and those who want to prevent it.
blood pressure numbers are and what they mean.
http://www.nhlbi.nih.gov/chd/index.htm
9. Take medication as prescribed. If you need medication,
make sure you understand what it’s for and how and when to take
it, then take it as your doctor recommends.
National High Blood Pressure
Education Program
U.S. Department of Health and Human Services ● National Institutes of Health ● National Heart, Lung, and Blood Institute