œ,’e5fînrtlanb (Observer
PageAS
February 22. 2006
BLACK HISTORY MONTH and the American Experience
PROTECT YOUR HEART!
Prevent High
African American
Health Coalition, Inc.
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!
Prevent high blood pressure.
What is
blood
pressure?
I f your blood pressure is not high
now, take steps to prevent it fro m
becoming high. Here's how:
Blood pressure
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 dtastolic
pressures. The numbers are usually written one above or
before the other, with systolic first, fo r example, 120/80.
Know your
number.
•
H ave
b lood
yo u r
p re ssu re
checked. It is easy,
Aim for a healthy w eight.
quick, and painless.
•
•
Choose foods lower in fat and calo
ries.
Y our blood
pressu re should be
checked by your health
Eat smaller portions.
care provider at least
Try not to gain extra weight. Lose
once each year.
weight if you are overweight. Try los
•
ing weight slowly, about 1/2 to 1 pound
If you have
high blood pressure, it
each week until you reach a healthy
sh o u ld be ch ecked
weight.
more often. You can have your blood pressure checked at your doctor's
•
Be physically active every day.
office, your neighborhood clinic, health fairs at your church, or some
shopping malls.
Eat less salt and sodium .
•
Read the food label. Choose foods with less salt and sodium.
Is high blood pressure really a big deal?
Check below to see where you fit in.
Prepare lower sodium meals from scratch instead of using
Blood pressure categories (adults age 18 and over)
convenience foods that are high in sodium.
’ES! When your blood pressure is high, your heart has to
fork harder than it should to pump blood to all parts o f the
ody. High blood pressure is called
te "silent killer” because most
Brain
eople feel healthy and don't
ven know that they have it.
r it is not treated, high
lood pressure can cause:
Heart
Category
Use spices, herbs, and salt free seasoning blends instead of
salt.
Normal
Systolic I m m/Hg)Diastolic(mm/Hg)
130 or less
Use only small amounts of cured or smoked meats for flavor.
High normal
Use less salt when cooking.
High blood pressure
85 or less
130-139 85-89
140ormore
90orm ore
Strive for an optimal blood pressure of 120/80 or less.
Viten you
(MtfgyWtÖ' instead of salt
stroke
Eish
Curry powder, pepper, lemon juice, ginger, marjoram,
onion, paprika
kidney problems
Pork
Garlic, onion, sage,ginger,curry,cloves,bay leaf, oregano
eye problems
Vegetables:
Kidney
heart attack
G reens
death
Thyme, ginger, onion, dill, garlic
Potatoes Garlic, pepper, paprika, thyme, onion, sage
Beans
Thyme, onion, dill, cumin, oregano, garlic, tarragon,
rosemary
O kra
Garlic, pepper, thyme, onion
Lower your high blood pressure.
If you have high blood
pressure, you may be
able to lower or keep
your high blood pres
sure down. Practice
these steps.
Maintain a healthy weight.
Empower yourself!
Keep a record o f your blood pressure.
Eat m ore fruits and vegetables.
Be more active every day.
•
Eat fewer foods high in salt and sodium.
Eat more fruits and vegetables in
meals and as snacks.
•
Date
Reading
•
Add more vegetables to stews and casseroles.
•
Serve fruit as a dessert more often.
(m al
Cut back on alcoholic beverages.
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.
C heck what you w ill do to prevent or low er your high
Walk a little further each day or walk to
F ollow these tips if you take m edicine:
the bus stop.
•
hlood pressure. Trv to do them all.
Take your medicine the way your doctor tells you. To help you
Dance, skip, jump, run . . . take every
remember, plan to take your medicine at the same time every day.
Maintain a healthy weight.
opportunity to move your body.
•
L
Be more active every day.
Use the sta irs in stead o f the
strange or sick. The doctor may make changes in your medicine.
□
Eat fewer foods high in salt and sodium.
elevator.
•
□
Eat more fruits and vegetables.
[ J Cu, back on the number of alcoholic beverages, if you drink.
□
Have blood pressure checked.
Take medicine the way the doctor says.
NATIONAL HEART
LUNG, AND BLOOD
INSTITUTE
i
Make sure you don't miss any days. Refill your prescrif*ion
before you use up your medicine.
Cut back on alcoholic beverages.
Alcohol raises hlood pressure. Alcohol also adds calories and may
make it harder Io lose weight. Men who drink should have no more
•
Have your blood pressure checked often to be sure your
medicine is working the way you and your doctor planned.
than two drinks a day. Women who drink should have no more than
•
one drink a day. Pregnant women should not drink any alcohol.
okay— that means the medicine is working.
U.S. Department of Health and Human Services
Public Health Service
National Institutes of Health
National Heart, Lung, and Blood Institute
NIH Publication No. 97-4064
September 1997
Tell the doctor right away if the medicine makes you feel
Don't stop taking your medicine if your blood pressure is
For more information contact AAHC at 503-413-1850
or visit the AAHC website at www.aahc-portland.org