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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!
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What is
blood
pressure?
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Prevent high blood pressure.
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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.
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PROTECT YOUR HEART!
African American
Health Coalition, Inc
■
February 18. 2004
H/Ü4 coverage.
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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
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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
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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.
•
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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.
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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.
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D on't stop taking your medicine if your blood pressure is okay—
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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
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For more information contact AAHC at 503-413-1850
or visit the AAHC website at www.aahc-portland.org
September 1997
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