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About Portland observer. (Portland, Or.) 1970-current | View Entire Issue (Feb. 18, 2004)
A’) B lack H istory M o n t h A<\«f /X \ ■ LS <5 Prevent High Blood Pressure Anyone can develop high blood pressure, also called hypertension. African- Americans are at higher risk fo r this serious disease than any other race or ethnic group. High blood pressure tends to be more common, happens at an earlier age and is more severe fo r many African Americans. The good news is that high blood pressure can be controlled and better yet, it can be prevented! iailHM ï?3IIM isiiilM i?3IIM isHIM M R What is blood pressure? M l isBRM E M Prevent high blood pressure. M R « ISHIM ISHIM ISHII (sOlHIMI isülllM figlili Know your number. I f yo u r blood pressure is not high now, take steps to prevent it fro m becoming high. Here's how: Bloodpressure is the force o f blood pushing against your blood vessels. Your blood pressure is at its greatest when your heart contracts and is pumping blood. This is systolic blood pressure. When your heart rests between beats, your blood pressure falls. This is called diastolic blood pressure. Blood pressure is always given as these two numbers: the systolic and diastolic pressures. The numbers are usually written one above or before the other, with systolic first, fo r example, 120/80. ■ ■525 ■5 ^ 2 r 5 «c* ■¿s PROTECT YOUR HEART! African American Health Coalition, Inc ■ February 18. 2004 H/Ü4 coverage. l WWWW Page A8 • Have your blood pressure checked. It is easy, quick, and pain Aim for a healthy weight. less. • Choose foods lower in fat and calories. • Eat smaller portions. • Try not to gain extra weight. Lose weight • Your blood pres sure should be checked by your health care provider at least once if you are overweight. Try losing weight each year. slowly, about 1/2 to 1 pound each week • until you reach a healthy weight. If you have high b lo o d p re ssu re , it • Be physically active every day. sh o u ld be ch eck ed more often. You can have your blood pressure checked at your doctor's Eat less salt and sodium. office, your neighborhood clinic, health fairs at your church, or some • Read the food label. Choose foods with less salt and sodium. • Prepare lower sodium meals from scratch instead of using conve shopping malls. Check below to see where you fit in. nience foods that are high in sodium. Is high blood pressure really a big deal? YES! When your blood pressure is high, your heart has to work harder than it should to pump blood to all parts o f the body. High blood pressure is called the “silent killer’’ because most Brain people feel healthy and don't Eye even know that they have it. I f it is not treated, high blood pressure can cause: • Use spices, herbs, and salt free seasoning blends instead of salt. • Use only small amounts of cured or smoked meats for flavor. • Use less salt when cooking. Normal Heart Kidney Fish Curry powder, pepper, lemon juice, ginger, marjoram, onion, paprika Garlic, onion, sage, ginger, curry, cloves, bay leaf, oregano • heart attack • kidney problems Pork • eye problems Vegetables: • death G reens Thyme, ginger, onion, dill, garlic Potatoes Garlic, pepper, paprika, thyme, onion, sage ISilHM IS9HM ISHIM ISMI 130 or less 85 or less 130-139 85-89 High blood pressure 140ormore 90orm ore Strive for an optimal blood pressure of 120/80 or less. Ginger, rosemary, thyme, curry powder, dill, sage, tarragon, oregano, cloves, orange rind stroke SystoHc ( m m /H g > Diastoli c ( mrn/H g ) High normal Poultry, Fish, Meat: Poultry Empower yourself! Category What else can you do? Add spice to your life. IV/jezi you cook, try adding herbs and spices instead o f salt. • ■ Blood pressure categories (adults age 18 and over) Beans Thyme, onion, dill, cumin, oregano, garlic, tarragon, rosemary O kra Garlic, pepper, thyme, onion Ì&I isui Lower your high blood pressure. I f you have high blood pressure, you may be able to lower or keep your high blood pres- sure down. Practice these steps. „ r • Maintain a healthy weight. Eat more fruits and vegetables. • Be more active every day. • • Eat fewer foods high in salt and sodium. • Cut back on alcoholic beverages. Eat more fruits and vegetables in L?:iun meals and as snacks. • Add more vegetables to stews and casseroles. • Serve fruit as a dessert more often. You may also need medicine to lower your high blood pressure. Tell your doctor about any medicine you are already taking. Be active every day. • Follow these tips if you take medicine: Walk a little further each day or walk to the bus stop. • • Dance, skip, jump, run . . . take every opportunity to move your body. • U se the sta irs in ste a d o f the Take your medicine the way your doctor tells you. To help you remember, plan to take your medicine at the same time every day. • L Tell the doctor right away if the medicine makes you feel strange or sick. The doctor may make changes in your medicine. elevator. • Make sure you don't miss any days. Refill your prescription before you use up your medicine. Cut hack on alcoholic beverages. ■ IS H IM IS H IM IS H IM Alcohol raises blood pressure. Alcohol also adds calories and may • make it harder to lose weight. Men who drink should have no more is working the way you and your doctor planned. Have your blood pressure checked often to be sure your medicine than two drinks a day. Women who drink should have no more than • one drink a day. Pregnant women should not drink any alcohol. that means the medicine is working. IS H IM IS H IM IS H IM IS H IM D on't stop taking your medicine if your blood pressure is okay— IS H IM IS H IM ISil isaw U.S. Department of Health and Human Services NATIONAL HEART LUNG ANO W.OOO INSTITUTE V I Public Health Service National Institutes of Health National Heart, Lung, and Blood Institute NIH Publication No. 97 4064 ORMH 8£TO r F.^?^K For more information contact AAHC at 503-413-1850 or visit the AAHC website at www.aahc-portland.org September 1997 t
