(Family Features) Nearly half of all American adults have high blood pressure, or hypertension, according to the Centers for Disease Control and Prevention. Of those, about 75% don’t have it under control, and many may not even realize they have it unless they experience other complications.

In fact, high blood pressure is a leading cause and controllable risk factor for heart disease and stroke as well as other issues such as kidney failure, vision loss and sexual problems. However, the American Heart Association recommends taking these simple steps to help control your levels and manage risks.

1. Know Your Numbers
In most cases, normal blood pressure is 120/80 mm HG or less. Readings consistently higher than 130/80 are considered high blood pressure. Have your blood pressure measured at least once a year by a health care professional and regularly monitor it at home with a validated monitor then discuss the readings with your doctor. Getting accurate readings can help ensure the most appropriate treatment should any problems arise.

2. Maintain a Healthy Weight
If you’re overweight or obese, you’re at increased risk of high blood pressure. Losing just 3-5% of your body weight can help improve your numbers. There are an abundance of plans and programs available that can assist with weight loss, and taking positive steps with a friend or family member may help with motivation.

3. Get Active
To maximize health benefits and help keep blood pressure in the normal range, the American Heart Association recommends adults get at least 150 minutes per week of moderate activity, 75 minutes of vigorous activity or a combination of the two. Try activities like brisk walking, swimming, bicycling or dancing. For example, the Get Down with Your Blood Pressure campaign uses music and dance to help remember the four easy steps to self-monitor blood pressure:

• Get It – grab your self-monitoring blood pressure (SMBP) device
• Slip It – slide the SMBP cuff up your arm
• Cuff It – wrap the cuff snugly, but not too tight
• Check It – check your blood pressure on the device

4. Eat Well
Making small, simple changes to your eating habits can go a long way toward keeping you and your family healthy. Eating fruits and vegetables, such as mangos, avocados and blueberries, can lower blood pressure over time. Other smart choices include nuts and seeds, whole grains, lean proteins and fish.

5. Reduce Alcohol and Tobacco Usage
Smoking compounds risk factors for heart disease, such as high blood pressure and diabetes, and the chemicals in tobacco smoke can harm your heart and blood vessels. Similarly, consuming alcohol excessively (more than two drinks per day) is associated with high blood pressure. Limiting alcohol consumption and stopping smoking – or avoiding secondhand smoke – can help reduce your risk.

If you develop high blood pressure, work with a health care professional to manage it, and visit heart.org/hbpcontrol to find local blood pressure resources, step-by-step self-monitoring videos and more.

Monitoring Your Blood Pressure at Home

Knowing how to correctly check your blood pressure is important, especially if your doctor recommends regular self-monitoring at home.

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• Be still. Don’t smoke, drink caffeine or exercise during the 30 minutes before measuring your blood pressure. Empty your bladder and take at least 5 minutes of quiet rest time before measuring.
• Sit correctly. Sit with your back straight and supported. Keep your feet flat on the floor and your legs uncrossed. Support your arm on a flat surface, such as a table, with your bicep at heart level. Place the bottom of the cuff directly above the bend of your elbow. Never take measurements over sleeves or other clothing.
• Measure at the same time every day. For greatest consistency, take readings at the same time daily, such as a set time in the morning and evening.
• Take multiple readings and record the results. Each time you measure, take 2-3 readings approximately 1 minute apart and record the results to share with your doctor.

This project is supported by cooperative agreements (CPIMP201227 and CPIMP201228) with the Office of Minority Health (OMH) of the U.S. Department of Health and Human Services (HHS), as part of a financial assistance award totaling $14.6 million in partnership with the Health Resources and Services Administration (HRSA). The contents do not necessarily represent the official views of, nor an endorsement by OMH/OASH/HHS or the U.S. Government. For more information, please visit https://www.minorityhealth.hhs.gov/.

 

Photos courtesy of Getty Images

SOURCE:
American Heart Association

Our Lifestyle section on STM Daily News is a hub of inspiration and practical information, offering a range of articles that touch on various aspects of daily life. From tips on family finances to guides for maintaining health and wellness, we strive to empower our readers with knowledge and resources to enhance their lifestyles. Whether you’re seeking outdoor activity ideas, fashion trends, or travel recommendations, our lifestyle section has got you covered. Visit us today at https://stmdailynews.com/category/lifestyle/ and embark on a journey of discovery and self-improvement.

(Family Features) While family and friends share gifts and hearty meals during the holidays, pets are there to share snuggles and comfort. This year, make sure you protect the joy of the season by keeping pets safe as you likely introduce new foods, decor and other potential hazards in the home.

Healthy Happy Pets

Share the holiday cheer with your pets by unwrapping peace of mind with these suggestions from the experts at VCA Animal Hospitals.

Manifest Holiday Mindfulness
Keeping your pets (and yourself) happy and healthy throughout the holiday season isn’t just about the physical. Don’t forget the mental and mindful aspect of care with these fun, easy ways to spread cheer.

• Practice Self-Care Together: Enjoy a “spaw” day with pet-safe grooming products, throw a holiday-themed movie night, grab your favorite blanket for a cuddle session or try pet yoga.
• Manifest Happiness: Write five reasons you’re grateful each morning, send holiday notes to those you care about, play interactive games during festivities and put a little extra thought into gift-giving.
• Supercharge Your Calm: Meditate with your pet, unplug from social media to be present with loved ones (including pets), take a deep breath during special moments and accept that some things may go wrong during this hectic season.
• Get Moving: Go for a winter walk, teach your pet a new trick, create an indoor obstacle course, enjoy a playdate at the dog park or introduce your pet to a new toy.

Avoid Toxic Foods and Hazardous Items
Your festivities are sure to be filled with love, laughter and joy, but all that celebrating is likely to include decorations and delicious foods that are harmful to pets.

Pets are often naturally curious and may be attracted to bright, shiny items like candles and decorations. Protect against accidents by keeping decorations like tinsel, ribbon, open-flame candles and fragile ornaments out of reach. Avoid plants like poinsettias, mistletoe, lilies, holly and amaryllis that may be toxic to pets. Be sure to cover or hide exposed electrical cords and exposed Christmas tree water.

Many common festive foods are bad for pets. It may be tough to resist those cute, begging eyes, but your pet’s health will benefit from your restraint. Keep chocolate, candy, fatty meat and bones, alcohol and exposed trash off the menu for pets.

Stay Prepared
Being prepared is always a good idea for pet owners, but the holiday season especially can be unpredictable with new routines, unfamiliar guests, hazardous foods and more. Stay safe throughout the festivities and enjoy peace of mind knowing VCA is by your side for those unforeseen moments with access to world-class emergency medicine by providing 50% off an ER exam for all pet owners and free ER exams for CareClub members.

Visit pets.vcahospitals.com/er-holiday to claim your 50% off coupon, find a location near you and discover more tips for a safe, pet-friendly holiday season.

Holiday Do’s for Healthy Pets
With endless checklists and to-do’s before big holiday gatherings, you know how important it is to be organized during this hectic time of year. Part of your organizational strategy ahead of the festive season should include your pet’s health and ways you can protect him or her whether you’re celebrating at home or on the go.

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Consider this list your holiday cheat sheet with quick, easy ways you can protect pets before, during and after get-togethers.

• Decorate with pet-safe ornaments
• Keep festive plants out of reach
• Put a skirt around your Christmas tree and secure it so it can’t fall over
• Invest in electric candles or menorahs
• Keep dogs inside during get-togethers
• Follow your pet’s regular diet
• Create a quiet space for your pet away from guests
• Check in with your pet to ensure he or she is happy and comfortable
• Thoroughly clean up and pack away any leftovers

Photos courtesy of Shutterstock

SOURCE:
VCA Animal Hospitals

Our Lifestyle section on STM Daily News is a hub of inspiration and practical information, offering a range of articles that touch on various aspects of daily life. From tips on family finances to guides for maintaining health and wellness, we strive to empower our readers with knowledge and resources to enhance their lifestyles. Whether you’re seeking outdoor activity ideas, fashion trends, or travel recommendations, our lifestyle section has got you covered. Visit us today at https://stmdailynews.com/category/lifestyle/ and embark on a journey of discovery and self-improvement.

Holiday Awareness and Your Pets

(Family Features) The holiday season presents opportunities for celebrating with loved ones, and for many families, that includes their dogs and cats. However, holiday foods and decorations can pose health risks for pets and the hustle and bustle may be overwhelming.

To help keep your pet safe amid the jolly chaos, consider these potential hazards from the experts at VCA Animal Hospitals, which has more than 1,000 locations across North America that cared for more than 4.5 million pets last year.

Decorations
Decorations are part of almost every holiday celebration but making some pet-proofed choices can make your home safe for four-legged guests as well. If you put up a tree (live or artificial), ensure it’s set up securely and use shatter-proof ornaments, ideally hung above tail height and out of paws’ reach. If you have kittens less than 1 year old in your home, they sometimes like to climb up the tree trunk to the top, so extra care may be needed. Hang smaller ornaments toward the top of the tree to reduce potential choking hazards and avoid salt dough ornaments, which may look like a snack to pets but can cause electrolyte problems, and tinsel as it can become lodged in a pet’s gut and cause issues.

Additionally, consider battery-operated candles instead of real ones, which can be easily knocked over by curious pets and burn them or lead to more serious fire risks. Dangling cords from seasonal decor can also appeal to pets, and if chewed while plugged in could result in electrical shock or burn to the tongue, so secure them out of sight and unplug when not in use.

Food
With the holidays comes a delicious variety of baked goods, chocolate confections and other rich foods. However, some of those seasonal goodies can present problems for pets. For example, chocolate and cocoa contain theobromine, a chemical similar to caffeine that’s highly toxic to both dogs and cats. Ingestion in small amounts can cause vomiting and diarrhea, but large amounts can cause seizures and heart arrhythmias.

Other traditional holiday mainstays such as fruitcakes, breads and cookies that contain grapes, raisins or currants can cause kidney failure in dogs. Sugarless gums and candies may contain xylitol, a natural sweetener, which can cause serious conditions like dangerously low blood sugar and liver failure in dogs. Leftover fatty meat scraps can produce severe inflammation of the pancreas (pancreatitis), leading to abdominal pain, vomiting and bloody diarrhea.

Plants
Although live trees are non-toxic, their needles do not digest well, and their water may contain bacteria, mold or fertilizer that should not be ingested. Additionally, poinsettias, which often have a bad reputation among pet owners, can cause upset stomachs if the leaves are ingested though it’s typically milder than the symptoms associated with holly, mistletoe and amaryllis. Daffodils, lilies and narcissi are also toxic to pets.

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Guests
An increase in visitors, ringing of the doorbell and extra excitement of the holiday season can be stressful for pets. Try to keep your four-legged friend’s feeding and exercise schedule as regular as possible, and make time for additional stress-relieving playtime and snuggles. To help avoid overstimulation, it may be best to keep your pets in their own crates or a quiet room with food, water and comfortable bedding while you have company. If you need additional assistance, consult with your veterinarian.

Travel
Holiday travel with your four-legged family members requires some extra packing and precautions. If traveling by car, make sure your pet is safely restrained using a secure harness or carrier and placed away from any airbags. Make sure pets are microchipped and their registration is up to date in case you become separated. Never leave pets alone in a vehicle or transport them in the bed of a truck. Also be sure you have updated health certificates from your veterinarian, if required by any states you will visit or pass through, and pack copies of medical records, first aid supplies, food and medications, leashes, collars and favorite toys.

For more tips to make the holidays safe for pets, visit vcahospitals.com.

Photos courtesy of Getty Images

SOURCE:
VCA Animal Hospitals