October 15-21, 2023 the U.S. Department of Health and Human Services’ (HHS) Office on Women’s Health celebrates National Women’s Blood Pressure Awareness Week. The 2023 theme is "Getting to the Heart of It All."
The initiative aims to highlight best practices in blood pressure control, raise awareness about the significance of maintaining healthy blood pressure levels, and educate our communities about the contributing factors, and implications of high blood pressure.
A recent survey shows most women do not recognize that heart disease is their number one health threat. We know that many different factors contribute to blood pressure control and heart health.
Know the Numbers
Blood pressure is the force your blood puts on your artery walls. If this pressure is too high, called hypertension it can damage your heart over time. A blood pressure of less than 120 systolic and less than 80 diastolic is considered normal and healthy by the American Heart Association.
Heart Healthy Habits
Lifestyle habits such as physical activity and nutrition play a large part in keeping your heart healthy. Many risk factors for developing high blood pressure are modifiable, which means you have the power to change them. Getting enough physical activity each week (150 minutes) and strength training twice a week are the current recommendations. The DASH (Dietary Approaches to Stop Hypertension) Diet and the Mediterranean Diet are two diets recommended for both heart and brain health.
Cut Out Tobacco Use
Smoking, vaping and other tobacco use harms nearly every part of the body including the heart. Nicotine raises your heart rate and blood pressure. It’s never too late to quick smoking, vaping or using tobacco products.
Monitor Your Blood Pressure
Checking your blood pressure regularly is important. You can make an appointment with your health care provider or visit a blood pressure station. Purchasing a monitor and self-monitoring is also an option.
Managing Blood Pressure Before, During and After Pregnancy
Work with your provider before you get pregnant can set you up for success during and after pregnancy. During pregnancy discuss signs and symptoms of preeclampsia with your provider and self-monitor your blood pressure at home. If you experienced high blood pressure during pregnancy you are at risk of having other complications after birth. Pay attention to how you feel.
Link between Mental and Heart Health
Mental and physical health are closely related. People who experience chronic stress, depression, and anxiety for a long period of time are more likely to develop conditions like high blood pressure, which can lead to heart disease. It is also common for people to develop mental health conditions after having an event like a heart attack. Managing stress and mental health symptoms is important for proper heart health.
Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension, Cottonwood District. You may reach her at 785-628-9430 or [email protected].