Hypertension is a leading cause of heart disease, which is the leading cause of death in the United States for women. But most women don’t recognize hypertension as a major risk to their health.
Hypertension is a leading cause of heart disease, which is the leading cause of death in the United States for women. But most women don’t recognize hypertension as a major risk to their health. According to the American Heart Association, heart disease kills more women than all forms of cancer combined. New research has shown that Black women treated for high blood pressure in their 30s and 40s may have triple the risk of having a stroke, a form of heart disease.
A normal blood pressure is typically less than 120/80 but the optimal level should be based on individual factors. When your blood pressure consistently stays high, your heart is working too hard. The excess pressure on the artery walls leads to damage of blood vessels and organs which can ultimately lead to heart attack, stroke, and other forms of heart disease.
Risk factors for hypertension include older age, race (related to lifestyle and social determinants of health), obesity, inactivity, family history of hypertension, pregnancy, birth control, menopause (due to drops in estrogen levels), tobacco use, alcohol use, a high sodium diet (mainly intake of highly processed foods), and a low potassium diet.
Many times, women are unaware they have hypertension because they have no symptoms. The best way to know if you have hypertension is to get your blood pressure checked regularly.
Reduce your risk for hypertension and heart disease:
Avoid tobacco and alcohol.
Exercise 150+ minutes per week including strength and resistance training.
Get plenty of sleep at night, 7-8 hours and go to bed before midnight.
Drink plenty of water-- half your body weight in ounces daily and more if you are engaged in strenuous activities during the day.
Limit foods high in saturated fats (animal fats, palm oil, butter, cheese, baked goods, etc.), deep fried foods, ultra-processed foods (chips, crackers, sausages, bacon, lunch meats, hot dogs, etc.), sugar, and caffeine.
Increase intake of high fiber foods such as fruits, vegetables, whole grains, and legumes. Also increase plant-based foods that are good sources of magnesium and potassium.
Form positive stress management strategies.
Avoid unhealthy relationships.
You can remember it as the ABC’s.
In Ellen White’s timeless classic, Ministry of Healing, we are reminded: “In order to have good health, we must have good blood; for the blood is the current of life. It repairs waste and nourishes the body. When supplied with the proper food elements and when cleansed and vitalized by contact with pure air, it carries life and vigor to every part of the system.” (p. 272)
Dr. Christina Wells, MPH, MBA, DipABLM, is health ministry director for the Lake Region Conference.
