Sister to Sister

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High blood pressure raises your risk of a heart attack or a stroke. High blood pressure creates space on the blood vessel walls where cholesterol deposits can build up, eventually blocking the blood flow.

If you have high blood pressure, you are not alone – a third of all women have it or takes medication to lower it. Fortunately, you can control your blood pressure and improve your heart health by making smart choices about food, exercise, and medication.

What is blood pressure?

Blood pressure is the push made as your heart pumps blood through your body. It’s recorded as two numbers: your systolic pressure (the pressure as your heart contracts to push blood out) "over" your diastolic pressure (the pressure as your heart fills with blood). Both numbers are important, and as we grow older, systolic pressure becomes especially important.

High blood pressure, also called hypertension, happens when the pressure in your heart rises and stays high over time. 140/90 mmHg is considered the threshold for high blood pressure, which is dangerous because it:

• Makes your heart work too hard.
• Can lead to hardening of your arteries (atherosclerosis).
• Can cause other conditions, such as congestive heart failure, kidney disease, and blindness.

If your blood pressure is above normal (120/80 mmHg), but not considered high, then you may have prehypertension. This means that although you don't have high blood pressure now, you need to take action to prevent yourself from developing it later.

What can you do?

We often think of high blood pressure as a stress disease -- the result of overwork, lack of activity, and poor eating habits. The truth is, in most cases, experts don’t know what causes high blood pressure.

What they do know is that there is a lot you can do to keep your blood pressure under control and reduce your risk of heart disease. Taking these steps will also lower your risk of heart disease and lead you on the path to a healthier life. Remember, you don’t have to do them all at once. We will walk you through each step and break them down into smaller steps that are manageable for you.

• Get screened. If you don’t know if you have high blood pressure, it’s time to find out. High blood pressure is sometimes called the silent killer because most people don’t know that they have it, and it rarely causes symptoms. A quick, simple test can tell you for sure whether you’re at risk.
• Build your support system. It’s easier to make healthy changes when you can count on the support of the people in your life. Ask your friends and family for help as you work toward the goal of heart health. You can also visit the Sister to Sister Community to find other women on the same journey.
• Choose heart healthy foods. The foods you choose affect your blood pressure, so making healthy meal and snack choices is a great way to start lowering your numbers. Learn how good nutrition can help you reduce your blood pressure.
• Lighten up. Losing even small amounts of weight loss can make a big difference to your heart. Sister to Sister has plenty of tips that can help you reduce and maintain a healthy weight.
• Get moving. Daily activity can help you keep your blood pressure under control. There are plenty of easy ways to incorporate physical activity into your day – let us help you get active.
• Manage your medications. If you take medications, including over-the-counter drugs, be sure to take them as directed.

A special note: If you are pregnant, or are taking oral contraceptives or hormone replacement therapy, you may experience a rise in your blood pressure so be sure to have it checked regularly. Pregnant women who have high blood pressure may be particularly at risk for certain problems.