World Hypertension Day - Know your blood pressure, and control it!

What is High Blood Pressure?

High blood pressure, also known as hypertension, is a persistent elevation in the force of blood against the walls of the arteries. 

Hypertension is considered a “silent” disease as the majority of the time it does not cause any symptoms and can therefore go undetected for many years.

When blood pressure is raised persistently, it can lead to serious complications, such as, heart disease, stroke, kidney damage, visual impairment and dementia.  The good news is that these complications are preventable with optimum blood pressure management. 

Understanding your blood pressure reading

When your blood pressure is measured, there are 2 measurements: The top number, also known as systolic blood pressure, measures the force that occurs when the heart contracts to squeeze blood into the arteries; the second measurement, also known as diastolic blood pressure, reflects the force in the arteries when the heart is relaxing in between beats. 

The table below summarises the different blood pressure categories :

It is best to check your blood pressure with your health care provider using a blood pressure machine.  In addition to any treatment required, it is also important to consider lifestyle measures that can control blood pressure.

Lifestyle interventions known to improve high blood pressure include:

• Eating a healthy diet – focusing on a plant predominant diet, including fruits, vegetables, legumes, wholegrains, nuts and seeds has shown to help lower blood pressure.  Avoid foods high in saturated fat, such as red meat, processed meats and full-fat dairy products.  Sodium (salt) consumption should be limited to less than 1500mg per day (equivalent to three-quarters of a teaspoon).  Aside table salt, other foods high in salt include processed meats, ultra processed foods, such as crisps, cheese, certain ready meals and sauces like soya sauce. 
• Physical activity – regular exercise has been shown to lower blood pressure and improve cardiovascular health.  Aim for at least 150 minutes of moderate intensity activities, such as brisk walking over the week, which is equivalent to 30 minutes five times a week.  If you find this is too much to start with, start with as little as 10 minutes a day and work up.  Regular physical activity also helps with weight maintenance, also important for blood pressure control.  If your blood pressure is well controlled, it is also beneficial to include some strength training at least twice a week for optimum health benefits.  If you are not currently physically active, it is important to discuss with your healthcare professional prior to starting if you suffer from medical conditions, are on medications or experience any activity-related discomfort. 
• Limit alcohol consumption – it is recommended to limit alcohol to 14 units or less per week, spread over 3 days.  This is equivalent to around 6 pints of 4% beer or 6 medium (175 ml) glasses of wine over the week.  However, a study showed that even one drink a day increases the risk of high blood pressure compared to individuals that don’t drink at all.  Current recommendations are if you do not drink, it is best not to start and for individuals that do drink, limit to recommendations, noting less is better.
• Quit smoking – smoking temporarily increases your blood pressure and heart rate.  The toxins from tobacco damage the inner lining of arteries, therefore increasing the risk of hypertension and cardiovascular disease.
• Stress reduction – chronic (long-term) stress can further increase the risk of hypertension.  It is important to find ways to manage stress.  Incorporate stress-reducing practices such as breathing exercises, yoga, and daily activities that bring enjoyment and relaxation.

By adopting these lifestyle modifications, individuals can significantly improve their blood pressure management and overall cardiovascular health.

References:

1. The Facts About High Blood Pressure | American Heart Association
2. Silvia Di Federico et al. Hypertension. 2023;80:1961–1969
3. www.nhs.uk/better-health/drink-less/