Nearly one in four Americans has high blood pressure. Blood pressure is measured in millimeters of mercury (mmHg) and described as two numbers – the systolic (top) and diastolic (bottom) readings. These readings are often recorded as a fraction, with systolic over diastolic, for example: 110/68. The systolic reading is a measure of the force that is created as the heart pushes blood through the aorta and into the circulatory system. The diastolic reading is a measure of the pressure when your heart is filling with blood – relaxing between beats. It is perfectly normal for your blood pressure to go up and down throughout the day. If your blood pressure stays elevated over time, then you have high blood pressure, or hypertension.
Hypertension occurs when arterioles, small blood vessels that branch off from the arteries, become constricted, making it difficult for blood to pass through them. Hypertension makes your heart work too hard, and if not controlled it can lead to conditions like heart disease, stroke, kidney disease and heart attack. Blood pressure is considered high if the level is at or above 140/90 mmHg. If your pressure is between 120/80 mmHg and 139/89 mmHg, then you have prehypertension. People with prehypertension do not have high blood pressure, but could easily develop it if certain lifestyle changes are not made. Unfortunately, hypertension usually presents no clear symptoms or warning signs. The easiest way to find out if you have hypertension is to get your blood pressure checked regularly, at least once every two years. Do it more often if you have had high blood pressure in the past.
Maintain a Healthy Weight
Being overweight increases your risk of developing hypertension. Losing even ten pounds can help lower your blood pressure. The best formula for losing weight is eating less and becoming more active. Thirty minutes of moderate-level physical activity on most days is ideal. You should check with a healthcare professional before becoming more physically active if you have heart trouble, if you’re over age 50 and are not used to moderate-level exercise, if you have a family history of early onset heart disease, or if you have any other serious health problems.
Follow a Healthy Eating Plan
Try to eat foods low in saturated fat, total fat and cholesterol, and keep a diet that is high in fruits, vegetables and lowfat dairy foods. Check out the DASH eating plan (Dietary Approaches to Stop Hypertension). This plan includes whole grains, poultry, fish and nuts, and has low amounts of fats, red meats, sweets and sugared beverages. It is high in potassium, calcium and magnesium, as well as protein and fiber.
Reduce Sodium
Using less sodium is key to keeping blood pressure at a healthy level. One should consume no more than 2.4 grams (or 1 tsp. of table salt) of sodium a day. If you already have hypertension you may be advised to consume even less sodium. Often just using herbs, spices, garlic and onions can make your food spicy without salt.
Reduce Alcohol
Drinking too much alcohol can raise blood pressure (and can also harm the liver, brain and heart). Alcohol is also high in calories. So if you drink alcohol, drink in moderation – try and limit it to no more than one or tow drinks per day. Depending on your health condition, you may be advised to avoid alcohol altogether.
Eliminate Tobacco Products
Nicotine causes your blood vessels to constrict and your heart to beat faster, which temporarily raises your blood pressure. If you quit smoking or using other tobacco products, you can significantly lower your risk of heart disease and heart attack, as well as lower your blood pressure.
Lifestyle changes, including stress management, may work alone to reduce your blood pressure. If these changes do not work, you may also need to take antihypertensive medication. Even if you have to take medication, making these changes can help reduce the amount of medicine you must take.
Sources: www.nhlbi.nih.gov
www.familydoctor.org
www.pharmacistsletter.com
www.prescribersletter.com