Family Heart Health

In America, high blood pressure is one of the most common conditions adults are diagnosed with. Experts suggest that heart health was the primary contributing cause in over 680,000 deaths. Nearly half of all adults over the age of 18 have hypertension, the official name for high blood pressure. However, only a 1/4 of those individuals have the condition well managed. The diagnosis is more common among men than women, with non-Hispanic white adults more likely to contract hypertension than other ethnicities. Still, these 3 lifestyle changes can reduce the chances of developing high blood pressure, and are easy enough for the entire family to adopt.

1. Get enough activity

Regardless of age, people can protect heart health by engaging in physical activity. Experts recommend striving for at least 150 minutes a week of moderate exercise. Good options can include walking at a brisk pace, swimming, bike riding, or even dancing. While 150 minutes can sound like a lot, the figure translates to 5 30-minute activities. Turning exercise into a fun family activity by playing in the park or backyard is an easy way to achieve the recommended goal.

2. Be smart about food choices

One of the biggest contributors to high blood pressure is a poor diet. Consistently eating foods that are high in salt, unhealthy fats, and even added sugars can contribute to a heightened risk of being diagnosed with hypertension. Instead, experts recommend that people prioritize picking foods that are nutrient dense and either baked, broiled or sauteed in a light oil. Look for whole fruits and vegetables, stick to low-fat dairy, and opt for poultry and fish with minimal red meat. Eating healthier can also lower the chances of experiencing a stroke or heart attack.

3. Healthy stress coping mechanisms

Regardless of age, stress happens. Whether the source is a big term paper or a major project at work, people need to know how to deal with the condition effectively. Left unchecked, stress can lead to consistently high blood pressure which can usher in heart disease, diabetes, and other coronary problems. Options like yoga, meditation, breathing exercises, finding creative outlets, self-care, journaling, or even therapy are all effective at reducing stress levels.

Why high blood pressure is dangerous

High blood pressure may be common, but the condition is serious and can be a gateway to more health problems if left unmanaged. Uncontrolled hypertension can lead to a domino effect of issues across the body. Common side effects can include not just coronary issues like heart attacks, strokes, or heart failure, but even kidney disease or vision loss.

Protect your whole family

Heart health isn’t just a term that applies to adults. Children’s health should also be protected. Making healthy choices can become habits that transform into behaviors that all family members adopt and continue independently. Eating healthy, staying active, and managing stress are all smart options that people of all ages can incorporate.