PaseA8________________________________________ AAHC / X \ ^i?c ^Jordanit © bseruer___________________ _____ May 12.2004 PROTECT YOUR HEART! 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 for many African Americans. The good news is that high blood pressure can be controlled<and better yet, it can be prevented! African American Health Coalition, Inc 11 What is blood pressure? Prevent high blood pressure. Know your number. I f y o u r b lo o d p r e ss u r e is n o t high now, take ste p s to p r e v e n t it fr o m becoming high. H ere's how: • 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 • by your health care provider at least once each year. xSL? • until you reach a healthy weight. • should be checked more often. You can have your blood pressure checked at your doctor's office, your neighborhood clinic, health fairs at your church, or some shopping malls. Read the food label. Choose foods with less salt and sodium. Prepare lower sodium meals from scratch instead of using conve 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 pum p blood to all parts o f the body. High blood pressure is called the “silent kille r” because most people fe e l healthy and don't 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. Blood pressure categories (adults age 18 and over) Category High normal Ginger, rosemary, thyme, curry powder, dill, sage, tarragon, oregano, cloves, orange rind 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: Greens I f you have high blood pressure, you m ay be able to lower o r keep your high blood pres- ' sure dow n. P ractice these steps. Thyme, ginger, onion, dill, garlic B eans Thyme, onion, dill, cumin, oregano, garlic, tarragon, rosemary O kra Garlic, pepper, thyme, onion Eat m ore fruits and vegetables. Eat more fruits and vegetables in osiini Lower your high blood pressure. Potatoes Garlic, pepper, paprika, thyme, onion, sage • 90ormore o b death SIIIB S i B SHI 140ormore Strive for an optimal blood pressure of 120/80 or less. Poultry • 85 or less 130-139 85-89 High blood pressure Poultry, Fish, Meat: stroke Systolic ( m m /H g) D iastolic ( m m /H g) Normal 130 or less W hat else can you do? Add spice to your life. When you cook, try adding herbs and spices instead o f salt. • Keep a record o f your blood pressure. If you have high blood pressure, it Be physically active every day. Eat less salt and sodium. • Empower yourself! Your blood pres sure should be checked if you are overweight. Try losing weight slowly.about 1/2 to 1 poundeach week • sill Have your blood pressure checked. It is Blood pressure is the fo rc e o f blood pushing a g a in st y o u r blood vessels. Y o u r b lo o d pressure is at its greatest when your heart contracts and is pum ping blood. This is systolic blood pressure. When vour 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, ¡20/80. • s in • Maintain a healthy weight. • Be more active every day. • Eat fewer foods high in salt and sodium. • Cut back on alcoholic beverages. meals and as snacks. Dak* Reading • Add more vegetables to stews and casseroles. • Serve fruit as a dessert more often. You may also need m edicine to lower your high blood pressure. Tell your doctor about any m edicine you are already taking. Goal Be active every day. Check w hat you will do to prevent or lower your high blood pressure. Try to do them all. □ • Follow these tips if you take m edicine: • • Maintain a healthy weight. Walk a little further each day or walk the bus stop. Dance, skip, jump, run . .. take every Take your medicine the way your doctor tells you. To help you remember, plan to take your medicine at the same time every day. opportunity to move your body. • Be more active every day. • J Eat fewer foods high in salt and sodium. Use the stairs instead o f the 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. [ ] Eat more fruits and vegetables. Cut hack on alcoholic beverages. i ) Cut back on the number of alcoholic beverages, if you drink. [ Have blood pressure checked, 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. than two drinks a day. Women who drink should have no more than i Take medicine the way the doctor says. one drink a day. Pregnant women should not drink any alcohol. isillll • Have your blood pressure checked often to be sure your medicine Don't stop taking your medicine if your blood pressure is okay— that means the medicine is working. silli Giulia isiin U.S. Department of Health and Human Services 'KTIONAt M tA ftr LUMC. *NO 8 1 0 0 0 IlMSTtTUTt Public Health Service National Institutes of Health National Heart. Lung, and Blood Institute NIH Publication No. 97 4064 September 1997 ORMH office of research For more information contact AAHC at 503-413-1850 or visit the AAHC website at www.aahc-portland.org ON MINORITY health I