Health - Knowing your family history

A family history of high blood pressure is a risk factor for me developing high blood pressure. I have more close family members with hight blood pressure before the age of 60, giving me twice the risk of having it also. A family history of high blood pressure has been linked to other risk factors for heart disease and stroke. These factors include high cholesterol, high body fat, and being more sensitive to the effects of SALT on raising blood pressure.

I keep reminding myself what's my risk of a heart attack??? Over the weekend, we were doing our weekly grocery shopping at Wal-Mart and I did my blood pressure test at their machine there and I was shocked to see how high my blood pressure was, and right after that, I was determined to get it corrected and since that day onwards, I have been eating mostly healthy food and trying really hard to reduce my sodium intake. It's scary to see the high reading and I thought to myself, I have to do something about it otherwise I will not see tomorrow!!! On top of trying to eat healthy, I've been moderately exercising and also borrowing books from the library on the kind of food that I should eat. Here are some pointers that I would like to share with my blogger friends.

Blood Pressure Pointers

Blood pressure is measured with two numbers: systolic and diastolic. The systolic (top) number is pressure in the blood vessels during a heart contraction. The diastolic (bottom) number represents the level of pressure between contractions. If either number is too high, that means that the heart is working harder than normal to pump blood through the body, and that the vessels are under excessive pressure. See the chart below for optimal blood pressure numbers.
Blood Pressure Optimal Normal High High Blood
(mm/Hg)
Systolic less than less than 130-139 140 or higher
(top number) 120 130
Diastolic less than less than 85-89 90 or higher
(bottom number) 80 85
THE HEART-SMART STEPS FOR HEALTHY EATING
Eat more vegetables and fruits.
Eat less fat, cholesterol, and sodium
Eat more heart-smart nutrients that reduce your risk of heart disease.
TOP 10 VEGGIES AND FRUITS
Because they contain high amounts of heart-healthy nutrients, these vegetables are some of your smartest choices:
Asparagus
Broccoli
Brussels sprouts
Cabbage
Cantaloupe
Kale
Oranges
Spinach
Strawberries
Sweet Potatoes
EAT LESS FAT, CHOLESTEROL, AND SODIUM
To reduce your chances of developing heart disease, eat less fat, cholesterol and sodium. Fat and cholesterol clog your blood vessels, sodium can raise blood pressure, increasing the risk of heart attack and stroke.
AMERICAN HEART ASSOCIATION DIETARY RECOMMENDATIONS
50% Carbohydrate
20% Protein
Less than 10% saturated
Less than 10% Polyunsaturated
10% - 15% Monounsaturated
Cholesterol Level (mg/dl) Desirable Borderline-High High-Risk
Total Cholesterol less than 200 200-239 240 or higher
LDL less than 130 130-159 160 or higher
HDL 35 or higher less than 35 less than 35
EAT MORE HEART-SMART NUTRIENTS THAT REDUCE YOUR RISK OF HEART DISEASE
VITAMIN C
Heart-Smart Function Food Sources Recipe
Vitamin C is an antioxidant Broccoli, Brussels sprouts, Sweet&sour swordfish
It blocks oxidation, the chemical cabbage, cauliflower, citrus Hearty Barley
process by which LDL ('bad' fruits and juices, greens, Stuffed green peppers
cholesterol) builds up and hardens mangoes, melons,papaya, Blueberry-melon salad
along arterial walls strawberries Fresh fruit, yogurt,
RDA: 60 milligrams cauliflower salad, cheesy
potato-broccoli soup
orange crepes
VITAMIN E
Heart-Smart Function Food Sources Recipe
Vitamin E functions as an antioxidant Almonds, blackberries, canola cauliflower Nuggets
and blocks oxidation oil, fortified cereals, green stuffed green peppers
the chemical process by which LDL margarine*, mayonnaise* Beef and Broccoli stir fry
('bad' cholesterol) builds up and hardens salad dressings,* sun flower skillet rice and chicken
along arterial walls seeds, sweet potatoes, walnut Tangy turkey spaghetti
RDA: 10 milligrams whole grains Lentil soup
Vegetable beef soup
*Regular not fat-free Lemon-pepper spinach
Baked tomatoes with
spinach
FOLATE
Heart-Smart Function Food Sources Recipe
Folate also called folic acid, Asparagus, broccoli, cabbage Black eyed peas and rice
reduces levels of a blood dried beans and peas, lettuce, Mexican Salad
chemical called homocysteine oranges, orange juice, Spicy vegetarian tostadas
It plays a role in the narrowing of spinach. Hearty Barley
arteries and constriction of blood Pasta Primavera
flow. Raising your intake of folate Beef and Broccoli stir-fry
lowers your level of homocysteine Red Beans with beef
RDA: 400 micrograms Lemon-Pepper Spinach
CALCIUM
Heart-Smart Function Food Sources Recipe
Calcium is essential for the clotting Dairy products, calcium- Macaroni and cheese
of blood and for muscle and nerve enriched orange juice, Florentine Lasagna
function, and it may be important calcium-enriched rice, cereal Chicken quiche
in controlling blood pressure. Grains, dried beans and peas, Turkey Chili Pie
RDA: 800 milligrams* greens, sardines,salmon
(bone-in)
*The National Institutes of Health recommends 1,000 to 1,500 milligrams calcium per day for adults
MAGNESIUM
Heart-Smart Function Food Sources Recipe
Your body needs magnesium to Green leafy vegetables, milk, catfish gumbo
process proteins and fats and nuts, seafood, whole grains Grouper Sandwiches
to help the body turn food into Zesty Baked Salmon
fuel. Greek-style snapper
RDA: 350 milligrams
POTASSIUM
Heart-Smart Function Food Sources Recipe
Potassium is important to a heart- Apricot,bananas, cantaloupe, Roasted Beef
healthy diet because of its relationship citrus fruits, citrus juices, Blueberry melon salad
to sodium. A high intake of potassium greens, plums, potatoes, Vegetarian Chili
can help offset sodium's tendency to spinach, tomatoes Vegetable-stuffed Yellow
raise blood pressure Squash,
Banana Ice Cream
RDA: 800 milligrams
PHYTOCHEMICALS
Phytochemicals are natural plant chemicals that may protect you from heart disease. Some phytochemicals (like carotenoids) work as antioxidants; some influence hormone function. Phytochemicals are found in vegetables, fruits, whole grains, herbs, and spices, not supplements.
HEART RISK QUIZ
Are you at risk for a heart attack? Take this quiz to find out.
Instructions:
CIGARETTE SMOKING
I never smoked or stopped smoking three or more years ago. 1
I don't smoke but live and/or work with smokers 2
I stopped smoking within the last three years 3
I smoke regularly 4
I smoke regularly and live and/or work with smokers 5
TOTAL BLOOD CHOLESTEROL
Use the number from your most recent blood cholesterol measurement.
Less than 160 1
160-199 2
Don't know 3
200-239 4
240 or higher 5
HDL ('GOOD') CHOLESTEROL
Use the number from your most recent HDL cholesterol measurement.
Over 60 1
50-60 2
Don't know 3
35-55 4
Less than 35 5
SYSTOLIC BLOOD PRESSURE
Use the first (top) number from your most recent blood pressure measurement.
Less than 120 1
120-139 2
Don't know 3
140-159 4
160 or higher 5
EXCESS BODY WEIGHT
See the Body Mass Index (BMI) table
I have a BMI of less than 25 1
I have a BMI of 25-26 2
I have a BMI of 27-29 3
I have a BMI of 30-34 4
I have a BMI of greater than 35 5
RATING YOUR ACTIVITY LEVEL.
Circle the number corresponding to the statement that most closely describes your activity level (see physical activity below)
Your physical activity is more like A 1
Between A & B 2
Your physical activity is more like B 3
Between B & C 4
Your physical activity is more like C 5
TOTAL
SCORING
Add the numbers corresponding to your answers to determine your total score.
If your total score is: Your heart attack risk is:
6-13 Low
14-22 Moderate
23-30 High
Your score is simply an estimate of your possible risk. A high score doesn't mean you'll definitely have a heart attack; a low score doesn't mean you're safe from heart disease. Check your individual category scores to see which factors are increasing your risk the most.
PHYSICAL ACTIVITY
A Highly Active B Moderately Active C Inactive
My job requires very hard physical My job requires that I walk, lift, My job requires that I sit at a desk
labor (such as digging or loading carry, or do other moderately most of the day.
Heavy objects) at least 4 hours a day. Hard work for several hours per AND Much of my leisure time is
OR I do vigorous activities (jogging, day (day care worker, stock is spent in sedentary activities
cycling , swimming) at least 3 times clerk, waitress, or waiter). (watching TV, reading).
Per week for 30 to 60 minutes or OR I spend much of my leisure AND I seldom work up a sweat
more. Time doing moderate activities and I cannot walk fast without
OR I do at least one hour of moderate (dancing, gardening, walking having to stop to catch my breath.
Activity such as brisk walking at least or housework).
4 days a week