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HIGH BLOOD PRESSURE: HOW TO PREVENT THIS SILENT KILLER OF BLACK AMERICANS
What is High Blood Pressure?
Blood pressure refers to the pressure that blood in circulation puts on artery walls as it moves throughout the body. We talk about blood pressure using two numbers. The first is a measure (in mm Hg) of systolic pressure (when the heart beats). The second is a measure (in mm Hg) of diastolic pressure (between heartbeats). High blood pressure, or hypertension, is a condition of consistently elevated blood pressure. In 2017, the American College of Cardiology and American Heart Association recommended a diagnosis of hypertension when blood pressure is higher than 120 over 80 (mm Hg). Blood pressure varies over the course of the day depending on our activities. It is also a risk factor for many health issues, including heart disease and stroke.
What are its Symptoms & Causes?
Hypertension rarely manifests as clear symptoms, except for headaches. It is called a “silent killer” because there are often no warning signs. Nevertheless, high blood pressure is easily diagnosed using a sphygmomanometer, commonly called a “blood pressure cuff”.[Dr.S.1] . An unhealthy lifestyle, unbalanced diet, and lack of exercise all increase the likelihood of hypertension. Pregnant women are also more vulnerable to developing hypertension or high blood pressure.
High Blood Pressure in Black Americans
Over 40% of Black Americans have high blood pressure, compared to 27% of white Americans. The increased rate of hypertension among Black Americans has both genetic and environmental causes. Researchers have found that African Americans more often have a gene that makes them extremely sensitive to salt, and high salt intake is linked to high blood pressure. This genetic factor is further exacerbated by higher rates of smoking and obesity.
How to Prevent High Blood Pressure
High blood pressure can often be avoided by maintaining a healthy weight, following a DASH eating plan, exercising regularly, taking prescribed medications and remedies, and limiting consumption of salts, fats, tobacco, and alcohol. A recent study revealed that relaxation and behavioral therapies improve the effectiveness of conventional medical treatment for high blood pressure.
Normal Body Mass Index (BMI)
BMI is a measure of body fat based on the height and weight of an adult. Maintaining a normal weight, i.e., a BMI of between 18.5 and 24.9, decreases the risk of high blood pressure.
Dietary Approaches to Stop Hypertension (DASH)
One very common approach to preventing and treating hypertension is a diet plan that consists primarily of fresh vegetables and fruits, legumes, whole grains, low-fat dairy products, fish, poultry, and nuts. The Mayo Clinic provides sample meal plans for three days to help Americans adopt DASH.Be Active
Inactivity is not good for black Americans so they should have enough physical activity regularly so that weight can also be maintained.[Dr.S.2] An active lifestyle wards off many health conditions. The Mayo Clinic recommends that an adult get at least 150 minutes of moderate-intensity exercise (like a brisk walk) every week. Children and adolescents need as much as an hour of physical activity every day. Walk, dance, play hide-and-seek with the kids, and park the car further away to boost your exercise levels.
Get Enough sleep
Sleep is essential to a healthy heart because it provides an opportunity for the body to slow down, relax, and replenish its stores.
Stop Smoking
Tobacco smoke has been consistently linked with a higher risk of hypertension.
Limit Alcohol Consumption
The occasional serving of alcohol, wine especially, may not be bad for your health. Excessive alcohol consumption, however, raises your blood pressure. Alcohol also interacts with certain blood pressure medications.
References
https://www.cdc.gov/bloodpressure/about.htmhttps://www.webmd.com/hypertension-high-blood-pressure/guide/hypertension-in-african-americans
https://www.heart.org/en/health-topics/high-blood-pressure/why-high-blood-pressure-is-a-silent-killer/high-blood-pressure-and-african-americans
Dreas, C. G. (2006). Conservative Treatment Options for the Hypertensive Patient (Doctoral dissertation, Logan College of Chiropractic).
https://www.logan.edu/mm/files/LRC/Senior-Research/2006-Dec-19.pdf
https://www.cdc.gov/bloodpressure/prevent.htm
https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20047110
https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/expert-answers/blood-pressure/faq-20058254
[Dr.S.1]This article would be better if it included a visual representation of the different kinds of blood pressure measuring machines.
[Dr.S.2]Again, this is REALLY condescending. Inactivity is bad for EVERYONE, and it ignores the fact that Black Americans are often inactive because of their overloaded work and caregiving schedules.
