Darrick Robles A healthy blood pressure is an important part of preventive health care. It has been proven that high blood pressure (hypertension) increases the risk of serious diseases such as heart attack, heart failure, stroke and kidney damage.
Around the world, approximately 1.13 billion people suffer from high blood pressure , one of the leading causes of death worldwide. Yet less than 1 in 5 people affected have the problem under control .
“Monitoring blood pressure levels is just as important as taking action when levels are too high. This is the only way those affected can reduce the risk of complications and stay healthy longer,” says Dr. Rhianna McClymont, general practitioner at Med-Healths.
Blood pressure: what is it?
Blood pressure is the measurable pressure of blood in the arteries as it is being pumped around the body by the heart. “Blood pressure and heart rate are two different measurements. Heart rate indicates how fast the heart is beating, while blood pressure indicates the pressure in the arteries,” said Dr. McClymont.
Blood pressure naturally fluctuates throughout the day and night. It becomes alarming when the overall blood pressure is constantly high – even when at rest.
How is blood pressure measured?
“Blood pressure is measured with a special sphygmomanometer through a cuff that is placed around the upper arm. This cuff is inflated. Either manually with a handheld device by a doctor, or automatically via an electronic machine,” explains Dr. McClymont.
“The measurement should ideally be taken while seated , with the arm relaxed on a table at heart level . It is best to sit still for a few minutes before taking your blood pressure. That way you get the most accurate result possible,” says Dr. McClymont.
Understand blood pressure readings
“Blood pressure is given as two numbers in millimeters of mercury (mmHg) . The first reading is called systolic – it measures the pressure at which blood is pumped around the body,” explains Dr. McClymont. “The lower reading is called diastolic , which represents the resistance to blood flow in the blood vessels is opposed.”
For example, if you are told that your blood pressure is 120 over 80 (written as 120/80), that means you have a systolic pressure of 120 mmHg and a diastolic pressure of 80 mmHg.
After the measurement, you can use a blood pressure table to classify your readings.
What blood pressure values are normal?
The following general guidelines apply:
- Blood pressure normal values: between 100/60mmHg and 140/90mmHg
- Blood pressure (hypertension): 140/90 mmHg or higher
- Low blood pressure (hypotension): 100/60 mmHg and lower
Where does high blood pressure come from?
If you have high blood pressure, it means your heart has to work harder to pump blood through your body. For most people, there isn’t always a specific cause of high blood pressure. But there are several key risk factors, including:
- overweight
- unhealthy, high-salt diet
- too much alcohol
- Too little movement
- stress and anxiety
- genetic predisposition to hypertension in the family
- certain psychotropic drugs, birth control pills and other medications
Sometimes high blood pressure is the result of another underlying condition. This is called secondary high blood pressure. For example, excessive production of hormones by the adrenal glands can cause high blood pressure. Conditions that cause secondary high blood pressure include:
- Diabetes
- kidney disease
- sleep apnea syndrome
High blood pressure can also develop during pregnancy. It usually appears from the 20th week of pregnancy and disappears within 6 weeks after birth.
Possible signs of high blood pressure
“Usually people with high blood pressure have no symptoms. That’s why it’s so important to measure blood pressure regularly,” explains Dr. McClymont. Some people may experience headaches , nosebleeds, nausea , fatigue , nervousness, shortness of breath, or dizziness.
Long-term consequences of high blood pressure
“If high blood pressure is not controlled long-term, it can increase the risk of cardiovascular diseases such as heart failure, stroke and heart attack, as well as kidney disease and certain types of dementia,” says Dr. McClymont.
That’s because high blood pressure puts extra strain on the heart, blood vessels, and other organs like the brain , eyes , and kidneys.
This is how you get high blood pressure under control
These simple lifestyle changes can help lower your blood pressure levels.
1. Healthy body weight
When you gain weight, your blood pressure also increases. Maintaining a healthy weight can help achieve healthy blood pressure levels. A high waist-to-hip ratio (THQ) can also indicate a higher risk. You calculate this by dividing your waist circumference (in cm) by the hip circumference (in cm).
2. More fruits, vegetables and whole grains
Studies show that the DASH diet and the Mediterranean diet can help control blood pressure and cholesterol and reduce the risk of heart disease. Both diets are high in fruits, vegetables, and whole grains, and low in saturated fat and red meat.
3. Less salt
Too much salt can raise your blood pressure. You shouldn’t eat more than 6g (about 1 teaspoon) per day. Remember that there is also a lot of salt hidden in finished products.
4. More movement in everyday life
Regular exercise is important because it keeps your blood vessels and heart healthy. Activities that are good for blood pressure include biking, swimming, dancing, gardening, tennis, and jogging. There is clear evidence that a 30-minute walk each morning can be as effective in lowering blood pressure as taking medication.
5. Less alcohol
Women should not drink more than one glass and men should not drink more than two glasses of alcohol per day. In addition, everyone should abstain from alcohol at least 2 days a week. One study found that high blood pressure quickly reversed when heavy drinkers cut their consumption by about 50%.
6. No cigarettes
Like high blood pressure, smoking also narrows the arteries, dramatically increasing the risk of a heart attack or stroke. By quitting smoking , you lower your risk of disease.
What about low blood pressure?
“Low blood pressure can cause symptoms such as lightheadedness, blurred vision and feeling faint (“blacking out”), nausea, or weakness. Low blood pressure is common in pregnancy . It also occurs in some people as a side effect of certain medications or medical conditions ,” said Dr. McClymont.
- Low blood pressure doesn’t always cause symptoms, and treatment depends on the cause. Certain things can help relieve symptoms, such as:
- Wear support stockings to increase blood pressure and improve circulation
- Drink more, because dehydration lowers your blood pressure
- Eat more salt (even more than the recommended 6 grams), as this can increase blood volume and thus blood pressure
Where can I have my blood pressure measured?
You can have your blood pressure measured in various medical practices, such as your family doctor or your gynaecologist. Many pharmacies also offer a free measurement. If you need to measure your blood pressure regularly, you can do this at home with a blood pressure monitor.
Your blood pressure can rise if you are anxious or stressed when your doctor measures it. Then one also speaks of white coat hypertension . “In this case, it’s best to measure blood pressure at home so that the result is not falsified,” recommends Dr. McClymont.
