By Mountain-Pacific Quality Health
02/23/2023
Heart disease is responsible for one out of every five deaths in the U.S. It has been the leading cause of death in both men and women since 1950. Several factors can increase your risk of heart disease, including not exercising, smoking and being overweight. But one risk factor is more common than any other.
Under Pressure
High blood pressure, or hypertension, is the most common cause of heart disease and stroke. The American Heart Association recently changed blood pressure guidelines. High blood pressure was defined as 140/90 millimeters of mercury, or mm Hg, and higher. Now the definition is 130/80 or higher. These new recommendations are meant to get people heart health help sooner—especially since almost half of all Americans have high blood pressure, and about one in three adults with high blood pressure do not know they have it.
Why is high blood pressure so bad for us?
Hypertension is when blood regularly flows through the arteries at higher-than-normal pressures. This puts strain on your arteries, making them less elastic over time and decreasing the flow of blood and oxygen to your heart. The higher your blood pressure, the more likely you are to develop heart disease.
Hypertension also contributes to your risk of stroke. Weakened arteries limit the flow of blood and oxygen to your brain, too. A stroke happens when your arteries become blocked or burst. Your brain cells are deprived of oxygen, and they die. That’s why strokes can cause disabilities in speech and movement and can even kill you.
Root of the Problem
Many risk factors lead to high blood pressure. Some, like genetics or race, are unavoidable. But some of the most common risks are within your control.
- Sodium (salt)
Eating too much sodium greatly increases your risk of hypertension. The average American eats 3,400 milligrams, or about a teaspoon, of salt every day. While a teaspoon may not seem like much, it is well above the recommendation of 2,300 milligrams or less.
One way to cut down on your sodium is to pay attention to ingredients on food labels. More than 70% of the sodium Americans eat is added to foods before they are purchased. Focus on fresh fruits and vegetables, and limit how much prepackaged and frozen foods you eat. Also consider using other spices or salt substitutes to season your food as an alternative to salt.
- Fat and Sugar
Along with sodium, fatty proteins, trans fats and excess sugar all raise your risk of high blood pressure. The best way to focus on a heart-healthy diet is to plan ahead. Create daily menus for yourself that focus on vegetables, fruits and whole grains.
When shopping for groceries, look for fat-free or low-fat options. Trade out fatty or marbled meats for lean meats like seafood, chicken, turkey or other meats that are at least 93% lean. When cooking, use olive, vegetable or canola oil instead of butter or lard.
While an occasional treat is nice, eating healthy foods most of the time will keep your blood pressure as normal as possible.
- Not Exercising
Not being physically active also increases your risk of hypertension—even if you have no other risk factors! Physical inactivity makes you more prone to obesity, high cholesterol and type 2 diabetes. All three of these increase your risk of high blood pressure and heart disease.
The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of physical activity a week to prevent or manage high blood pressure. Set aside time for 30 minutes of exercise a day. If you have difficulty staying motivated, find a family member or friend who can join you.
- Smoking
Smoking is a major cause of heart disease and stroke. Smoking causes the blood to become “stickier,” making it more likely to clot and block blood flow to the heart and brain. Smoking also harms your blood vessels by damaging their cell lining, increasing the buildup of plaque and causing them to thicken and narrow.
If you are a smoker, get help quitting. Smoking not only hurts your arteries, but nearly every other organ in the body. Smoking is also the cause of more than 480,000 deaths in America every year. It increases your risk of lung cancer, chronic obstructive pulmonary disease and heart disease. If you smoke, quitting is one of the single best things you can do for your health.
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