It’s the Big One Elizabeth!

I grew up watching Sanford and Son reruns with my Dad. We used to quote Fred Sanford’s famous lines like, “you big dummy!” and the infamous, “it’s the big one Elizabeth!”

Fred would say “it’s the big one” as he put his hand over his chest and feigned having a heart attack to get himself out of some crazy situation he’d gotten into. It was comedy magic.

I’d like to believe that Fred must have known that African Americans have the highest rates of blood pressure among any ethnicity. The CDC credits this to higher rates of obesity, diabetes and stroke among us (we’ve got to do better ya’ll!).

This is a huge health issue because uncontrolled blood pressure is the leading cause of heart disease and stroke. High blood pressure is often called the “silent killer” because most people with high blood pressure don’t have any symptoms. There are an estimated 11 million U.S. adults with high blood pressure who aren’t even aware of it and therefore not receiving treatment.

For this reason I urge you to go get your blood pressure checked this week. Many grocery and drug stores now have free blood pressure monitors.

Better still, make an appointment with your doctor to get your blood pressure checked and get blood work done. That will give you good baseline numbers to improve upon as you continue to eat plants and prosper with me (ba-doom boom ching!).

But seriously, let me say it a little louder for the hardheaded folk reading this:

DO NOT LET THE FIRST TIME YOU LEARN THAT YOU HAVE HIGH BLOOD PRESSURE BE AFTER YOU HAVE A HEART ATTACK.

Know your numbers and take action on what needs to be improved.

Far too often though taking action becomes synonymous with taking prescription medicine that usually comes with awful side effects. Some of the most common side effects from the most popular blood pressure medications are:

• Cough
• Diarrhea or constipation
• Dizziness and lightheadedness
• Erectile dysfunction
• Feeling nervous
• Feeling tired, weak, drowsy or lack of energy
• Headache
• Nausea, vomiting
• Unexpected weight loss or gain

The good news is that healthy lifestyle choices can prevent hypertension (high blood pressure) and the need for medication all together. Here are some easy steps you can take to keep you blood pressure under control.

5 ways to keep your blood pressure in check

Eat a healthy diet

Eating a diet rich in whole grains, fruits and vegetables and low in saturated fat and cholesterol can significantly lower your blood pressure. Not only that but you’ll also decrease the risk of obesity, diabetes and cancer. #winning

Watch your waistline

Weight loss is one of the most effective lifestyle changes for keeping you blood pressure under control. Losing weight can significantly lower blood pressure and make a huge difference in your heart health.

Keep it moving

Regular exercise helps lower pressure in your arteries by helping to make your heart stronger and more efficient at pumping blood. It doesn’t take much – just 30 minutes of walking a day can help lower your blood pressure.

Don’t be salty

Salt is linked to high blood pressure, heart attacks and stroke. Our sodium intake is higher than ever these days due to the prevalence of processed food. Swap processed foods with fresh. Try using herbs and spices to season food instead of salt. Potassium found in foods like bananas, spinach and broccoli can lessen the effects sodium has on blood pressure. Total transparency – this one is a struggle for me but I’m working on it!

Zen out

Chronic stress can lead to high blood pressure. Pinpoint the source of your stress. Focus on what you can control and avoid stress triggers when possible. For example if the morning rush of getting the kids out of the house and to school leaves your nerves shot (*raises hand*), set a goal of getting up 15 minutes earlier. I’m going to insert a shameless plug here for meditation. If you haven’t tried it, please do. There’s a reason people who meditate or zen-ed out.

Let’s commit to taking better care of ourselves starting with all matters of the heart.

When’s the last time you had your blood pressure checked?