Hypertension, or high blood pressure, usually does not show symptoms. Blood pressure check, along with changes in diet and lifestyle, are therefore important.
Blood pressure (BP) refers to the force exerted by the blood on the walls of the arteries as the heart pumps blood throughout the circulation. The reading is expressed in two numbers (e.g., 120/80) in mm Hg (millimeters of mercury). The number above refers to the systolic blood pressure (when heart contracts); the number below refers to the diastolic blood pressure (when heart relaxes).
Constant increased blood pressure over time can damage blood vessels, triggering atherosclerosis of the arteries that supply to the heart, which leads to heart attack, or the arteries that supply to the brain, which leads to stroke.
Risk Factors for Hypertension
Risk factors for hypertension are age (as people age, blood pressure tends to increase), obesity, inactivity, smoking, excess sodium intake, high cholesterol, diabetes, alcohol, stress and genetics.
Regular blood pressure check at least once every two years is recommended. More frequent check is advised if the reading is high.
Blood Pressure Check
The instrument used in checking blood pressure is called sphygmomanometer. This device consists of an inflatable cuff which is wrapped around the upper arm, a stethoscope placed at the inner elbow, and a measuring gauge. The cuff is inflated to momentarily shut off blood flow to the artery. Then, it is slowly deflated to allow the pressure to fall gradually. With the use of stethoscope, the point at which the first sound is heard refers to the systolic reading, and the point at which the last sound is heard refers to the diastolic reading.
The procedure can be done at home.
What the Numbers Mean
Normal blood pressure is below 120/80, that is, systolic reading is below 120 and diastolic reading is below 80. Systolic reading of 120 to 139 and/or diastolic reading of 80 to 89 is considered prehypertension, and ideally care should be taken to lower the blood pressure so as to avoid raising it to the hypertension level.
A reading of 140/90 or higher is considered as high blood pressure. Hypertension stage 1 has a systolic reading of 140 to 159 and/or diastolic reading of 90 to 99. Hypertension stage 2 has a systolic reading of 160 or higher and/or diastolic reading of 100 or higher.
Uncontrolled high blood pressure also may later damage the heart, eyes or kidneys or can cause impotence, depending on the blood vessels affected. Therefore management is very important to keep blood pressure at normal values.
Ways to Prevent High Blood Pressure
In certain cases, especially when it is stage 2 hypertension, medications will be needed along with changes in diet and lifestyle.
The dietary and natural ways to treat hypertension or prevent high blood pressure are :
- Minimize salt. More sodium intake from salt causes the body to take up more water, therefore, more blood volume which necessitates the heart to exert more pressure and leads to hypertension. Sodium is also found in fast foods and processed foods (bacon, sausages, canned products, etc.) so it helps to check the labels.
- Exercise regularly and moderately, and keep your weight at healthy BMI (body mass index).
- Stop smoking as it constricts the blood vessels which can increase blood pressure.
- Eat oily fish two to three times a week, as it contains essential fatty acids for healthy circulation.
- Eat more fruits and vegetables rich in antioxidants, vitamins and minerals (especially potassium, to flush out excess sodium).
- Limit fats in your diet, particularly saturated fats and trans fats that contribute to atherosclerosis.
- Eat high-fiber foods.
- Limit alcohol intake to one or two drinks a day.
- Get enough sleep.
- Avoid getting stressed.
References:
1) Brewer, Sarah and Michelle Berriedale-Johnson. “Eat to Beat High Blood Pressure – Natural Self-help for Hypertension.” Copyright 2003.
2) Casey, Aggie and Herbert Benson, M.D. “The Harvard Medical School Guide to Lowering Your Blood Pressure.” Copyright 2006.
3) Fortmann, Stephen and Prudence Breitrose. “The Blood Pressure Book (Third Edition) – How to Get It Down and Keep It Down.” Copyright 2006.
4) American Heart Association. “Blood Pressure Testing and Measurement.” 14 December 2007.
