Protecting the health and well-being of all residents in Los Angeles County is the Department of Public Health’s number one priority. During the month of May, we acknowledge high blood pressure as a serious health concern for many Angelenos.

According to the 2011 Los Angeles County Health Survey, nearly 1 in every 4 adults in our county or 1.7 million have been diagnosed with high blood pressure. The Centers for Disease Control and Prevention reported an estimated 68 million adults have high blood pressure throughout the country.

High blood pressure is called the “silent killer” because it often has no symptoms or warning signs and many people don’t realize they have it, but it is an important risk factor for heart disease, stroke and other circulation problems.

The good news is that high blood pressure can in many cases be prevented and, in some cases controlled, by getting regular physical activity and eating a healthy diet. For many who have high blood pressure, medical treatment is required, and effective medications are available.

If diagnosed with high blood pressure, it is very important that you and your doctor work together to ensure that it is properly controlled. In addition to medication, which is often necessary for effective control, lifestyle changes can often make a difference in both control of blood pressure and managing other health risks.

• Exercise regularly
  • Physical activity has been shown to reduce blood pressure even without weight loss.
  • Aim for at least 150 minutes per week (try 10 minute exercise breaks 3 times a day for 5 days) of moderate to vigorous activity like walking or riding a bike.
• Maintain a healthy weight
  • One way to see whether you are at a healthy weight is to check your Body Mass Index. There are free online calculators you can use: www.cdc.gov/healthyweight/assessing/index.html
  • Eat a healthy diet that includes lots of vegetables and fruits and is low in fat
  • Choose food that is steamed, boiled, baked, or grilled. Opt for olive or canola oil for salads and for cooking as these oils have higher amounts of “healthy” (omega-3) fats.
  • Choose a variety of vegetables, like dark leafy greens, broccoli, cabbage, brussel sprouts, cauliflower, carrots, beets, peas, and squashes. Check out a local farmers’ market this month to experiment with new vegetables to try! The local famers will be able to tell you how to prepare the vegetables in new and exciting ways.
• Limit your sodium, alcohol and caffeine intake
  • Aim for a maximum of 1 teaspoon of salt per day. That is approximately 6 grams of sodium. Be sure to check the labels on packaged foods, like frozen meals, and less obvious foods to find sodium like breads and soups.
  • Add spices to make food more flavorful, like turmeric, curry, ginger, garlic, chiles, basil, cinnamon, rosemary, and thyme.
• Don’t smoke cigarettes or use any tobacco products
  • If you do smoke, talk to your doctor about trying to quit. Right now, LA County residents can get free nicotine patches from the California Smokers’ Helpline. The Helpline provides free support and resources in 5 languages as well as a TDD/TYY line and help for teenagers and pregnant women. Call 1-800-NO-BUTTS (1-800-662-8887).
• Manage stress
  • There are many techniques that help with relaxation, including yoga, repetitive physical exercise, prayer, guided imagery and biofeedback.
• Monitor your blood pressure at home
  • Many pharmacies sell automatic blood pressure monitors for home use.

Today is a very good day to start an exercise regimen that includes activities such as bike riding, running and walking. Physical activity doesn’t need to be strenuous to achieve health benefits. Moderate physical activity can also help to control blood pressure. Be sure to consult a doctor before beginning a new physical activity program.

For more information on high blood pressure go to http://1.usa.gov/I9jMU3, or for tips on a healthier lifestyle that includes daily exercise visit www.choosehealthla.com.