Managing the pressure...

Blood Pressure is the force of blood as it moves through the circulation. It is measured in millimetres of mercury (mm.Hg) and has two readings:

? Systolic Blood - The pressure in the circulation when the heart contracts

? Diastolic Blood - The pressure in the circulation when the heart relaxes and fills after a contraction

It is recorded as systolic/diastolic blood pressure and ideally for a healthy lifestyle we want to keep it less than 130/85mm.Hg.

Around 16 million people in the UK have high blood pressure, [hypertension], and these people are three times more likely to develop heart disease and stroke and twice as likely to die from these conditions when compared with someone who has normal blood pressure (Department of Health, 2001).

High blood pressure is particularly dangerous because it often gives no signs or carries any symptoms. Fortunately you can find out whether you have high blood pressure by having it checked regularly.

Who is most at risk?

Since blood pressure tends to rise with age the older you are, the more likely you are to have high blood pressure. Some ethnic groups are also at higher risk for strokes and heart attack particularly African-Caribbean and the South-Asian groups. Because of this it is even more important to keep a check on blood pressure and aim to keep it as low as possible from an early age. If you have diabetes, kidney disease or have suffered a heart attack in the past, keeping a check on your blood pressure is vital. It is important to keep it as low as possible through modifying your lifestyle and/ or using appropriate? medication.

How often should it be checked?

The Blood Pressure Association recommends that if your blood pressure is less than 130/85mm.Hg having it checked every 5 years will suffice however, those with blood pressures greater than 130/85 mm.Hg should have it checked at least every 6-12 months to be safe.

How to reduce / prevent high blood pressure?

To reduce or prevent high blood pressure there are some key lifestyle changes that you should adopt.

Eat Less Salt

An article written in the Hypertension journal in 2003 claimed that most people in the UK eat 10-12gm of salt per day when really we should be having no more than 6gm per day. A lot of people believe they don’t eat much salt but in essence it is the ‘hidden’ salt in foods we don’t see, that increases our intake. To help control your blood pressure eat fewer processed foods or choose lower salt versions. Try and avoid products such as processed meats like sausages and bacon, salted snacks, and takeaways.

Eat More Fruit & Vegetables

Fruit and vegetables are the best source of potassium in the diet which helps lower blood pressure. Eat a variety of at least five portions of fruit and vegetables daily but ideally seven to nine is optimum.

Exercise More

In the long term exercising regularly helps you to lose weight and lower your blood pressure. Aim to be active for at least 30minutes, five days a week. ?

You don’t necessarily have to join a gym. Be creative - get off the bus one stop earlier and walk,or take the stairs instead of the elevator. Consider an active hobby like gardening.

Drink Alcohol in Moderation

When drinking keep within recommended limits which are no more than three to four units per day for men and two to three units a day for women.?

Binge drinking is particularly bad for blood pressure and puts you at greater risk of having a stroke. Binge drinking is classified by the NHS as anything over 8 units in a session for a man and over 6 units in a session for females.?

Make sure you have at least 2-3 alcohol free days per week as alcohol is toxic to the liver and drinking everyday could have serious consequences.

Lose Weight?

If you are overweight your blood pressure is likely to be higher than someone of the right weight for their height.?

You are also more at risk of conditions such as diabetes that further increase you risk of heart disease. By losing the excess weight you will often find your blood pressure is reduced.

Quit Smoking

Raised blood pressure causes your arteries to narrow as does smoking.?

So if you smoke and have high blood pressure your arteries will constrict at a faster rate, putting yourself at an even greater risk of a stroke or heart attack.

Eat Less Fat

Cut down on how much fat you consume and in particular the saturated fat [found in cakes, pastries, cheese and takeaways]. Too much fat causes raised cholesterol and this is another major risk factor for heart disease and stroke.?

Eat more polyunsaturated and monounsaturated fats that can be found in oily fish like tuna and salmon, avocados and olive oil. These provide our body with ‘essential fats’ that are needed for good health but still should not be consumed in vast amounts as they will still help you gain weight.

Try to deal with Stress

It is often thought that stress causes high blood pressure. It is true that anxiety can cause a temporary rise in blood pressure. Long term constant stress is now thought to contribute to raising blood pressure.

People who are under a lot of stress can therefore put themselves at risk of high blood pressure by drinking too much alcohol and eating an unhealthy diet. Rather than dealing with stress in this way, look for healthy ways to relax and unwind. Being active, for example, is a great way to reduce stress, with the advantage that it helps moderate your blood pressure.

Will I need medications?

If your blood pressure remains high despite lifestyle changes, your Doctor may prescribe antihypertensive medicines. It's important to be committed to taking your medication every day.?

‘Taking care of your health and knowing your key health markers does more than add years to your life, more importantly it adds "life to your years".’

Be well and enjoy the rest of your week

Dorian

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