You are using an older version of Internet Explorer that is not supported on this site. Please upgrade for the best experience.

Coronavirus (COVID-19): check here for visitor policy, what to do if you're sick, and more.

May 23, 2016

Do doctors follow their own advice that they offer to patients visiting their office? Dr. Quinn Pack does.

He’s a preventive cardiologist in the Heart & Vascular Program at Baystate Medical Center, and he wants to stay healthy for his family, as well as his patients.

Ask Dr. Pack about high blood pressure, also referred to as hypertension, and he will tell you as a prevention expert that it needs to be controlled.

“High blood pressure is one of the six big ones to control,” he said, referring to the risk factors for heart disease that he often cites with patients, both men and women.

But it’s not just a heart attack or heart failure that you need to worry about.

“We often refer to high blood pressure as the silent killer because symptoms don’t usually appear until it’s too late, when undiagnosed blood pressure begins to result in complications,” said Dr. Pack.

Common complications and their signs and symptoms include: aneurysms, kidney disease, cognitive changes, eye damage, peripheral artery disease and stroke.

“Because of the reality that you might have high blood pressure and not know it, it is so important to have your blood pressure checked regularly at your health care provider’s office,” said Dr. Pack, who noted some pharmacies and retail stores also offer blood pressure checks, and that there are also home monitors which can be purchased.

May is National High Blood Pressure Education Month – 1 of every 3 Americans has high blood pressure – when the Centers for Disease Control and Prevention (CDC) recommend “powering down” your blood pressure. And less is better.

A blood pressure reading of 110/70 is ideal, less than 120/80 is normal, and a reading greater than 140/90 is high. If your blood pressure is between these two, more monitoring is reasonable to identify if changes occur and when to initiate therapy. This category is often referred to as pre-hypertension and people with blood pressure in that range are more likely to progress to full-blown high blood pressure if they don’t do something about it before then.

Anyone can develop high blood pressure. For some it is hereditary, for others as they grow older the likelihood of developing high blood pressure increases, especially if you are overweight, obese or have diabetes. Still, for others, it is often the result of a stressful situation or the side effect of a medication.

You can help power down your blood pressure by making several lifestyle changes such as maintaining a healthy body weight and eating a healthy diet low in sodium, as well as engaging in moderate physical exercise for about 30 minutes daily. Medications can also be prescribed to lower your blood pressure.

One way Dr. Pack keeps active between his busy schedule of seeing patients is with a treadmill desk in his personal office, where he can walk while working at his computer or talking on the phone.

Robert Collins of West Springfield knows the value of exercise.

Twelve years ago he began complaining of shortness of breath, and he felt tired and weak. After seeing his doctor, Collins ended up on the doorsteps of Baystate Medical Center, where a stent was inserted to open a blocked artery to his heart.

“I’ve been in cardiac rehab ever since.….participating in the hospital’s Cardiac Rehabilitation & Wellness Program, where I work out several days a week. In addition to helping with my heart health, it’s become over the years somewhat of a social club for me, too,” said Collins.

Lately, Collins, who is monitored while he works out, has noticed a rise in his blood pressure and has been taking medication to treat it along with his ongoing exercise.

The culprit?

“I admit to being overweight. But I just love food, and the salt shaker,” he said.

As for keeping your sodium in check and eating a healthy diet, Allison Clark, RD, a clinical dietitian at Baystate, recommends consuming no more than 2,000 mg of sodium per day, or less if directed by your doctor.

She noted that according to the CDC, processed, prepackaged and restaurant foods result in 75% of the salt intake by Americans. Salt added when cooking at home and at the table only contribute to about 11% of intake.

“You want to be sure to always look at food labels. When you do, you will be shocked to learn how many foods have salt that is not readily tasted when eating them – such as breads, baked goods and condiments like ketchup,” said Clark.

She recommends opting for low sodium or “no added salt” products and healthy fruits and vegetables, which are very low in sodium, as well as calories, and are rich in nutrients that have a somewhat counteracting effect on a high salt-diet.

Other recommendations include using salt-free seasoning, such as Mrs. Dash spice products, and lemon juice or vinegar for flavor.

“A useful tool to know if a food is high in sodium is to check the ratio of sodium to calories. If there is more sodium (measured in mg) than calories, it is a high sodium food,” said Clark.

Other important changes include stopping smoking, limiting your alcohol intake, and reducing stress.

“Exercise is a great way to reduce stress. So, with the warmer spring weather upon us, consider lacing up your sneakers and going for a walk,” said Dr. Pack.

“Sometimes patients will ask me, ‘What does smoking have to do with stress?’ As it turns out, while many smokers use cigarettes to cope with stress, recent studies have found that the nicotine addiction is actually the cause of much of the stress response, and that quitting smoking actually reduces stress substantially,” he added.

Of special note, In the United States, high blood pressure is more common among blacks than whites. About 44 percent of black women have high blood pressure. Mexican-Americans have the lowest level of hypertension compared to non-Hispanic whites and blacks.

For more information on heart disease and stroke and their association with high blood pressure, visit the Baystate Heart and Vascular Program at and by clicking on medical services and searching stroke at