Manage Blood Pressure
What is blood pressure?
Blood pressure is the pressure of the blood against the walls of the arteries.
Blood pressure results from two forces. One is created by the heart as it pumps blood into the arteries and through the circulatory system. The other is the force of the arteries as they resist the blood flow.
What do blood pressure numbers indicate?
The higher (systolic) (sis-TOL'ik) number represents the pressure while the heart contracts to pump blood to the body.
The lower (diastolic) (di"as-TOL'ik) number represents the pressure when the heart relaxes between beats.
The systolic pressure is always stated first and the diastolic pressure second. For example: 118/76 (118 over 76); systolic = 118, diastolic = 76.
Blood pressure below 120 over 80 mmHg (millimeters of mercury) is considered best for adults. A systolic pressure of 120 to 139 mmHg or a diastolic pressure of 80 to 89 mmHg is considered "prehypertension" and needs to be watched carefully. A blood pressure reading of 140 over 90 or higher is considered elevated or high.
How can I tell if I have high blood pressure?
High blood pressure usually has no symptoms. In fact, many people have high blood pressure for years without knowing it. That's why it's called the "silent killer." Hypertension (hi"per-TEN'shun) is the medical term for high blood pressure. It doesn't refer to being tense, nervous or hyperactive. You can be a calm, relaxed person and still have high blood pressure.
High blood pressure usually has no symptoms. In fact, many people have high blood pressure for years without knowing it. That's why it's called the "silent killer." Hypertension (hi"per-TEN'shun) is the medical term for high blood pressure. It doesn't refer to being tense, nervous or hyperactive. You can be a calm, relaxed person and still have high blood pressure.
A single elevated blood pressure reading doesn't mean you have high blood pressure, but it's a sign that further observation is required. Ask your doctor how often to check it or have it checked. Certain diseases, such as kidney disease, can cause high blood pressure. In 90 to 95 percent of cases, the cause of high blood pressure is unknown.
The only way to find out if you have high blood pressure is to have your blood pressure checked. Your doctor or other qualified health professional should check your blood pressure at least once every two years, or more often is necessary.
Optimal blood pressure with respect to cardiovascular risk is less than 120/80 mm Hg. However, unusually low readings should be evaluated to rule out medical causes.
Why is high blood pressure harmful?
High blood pressure makes your heart work harder than normal. Both the heart and arteries are then more prone to injury. High blood pressure increases the risk of heart attacks, strokes, kidney failure, eye damage, congestive heart failure and fatty buildups in arteries called atherosclerotic plaques. If you have high blood pressure, are obese, smoke, or have high blood cholesterol levels or diabetes, your risk of heart attack or stroke goes up several times.
If high blood pressure isn't treated, your heart may have to work harder and harder to pump enough blood and oxygen to your body's organs and tissues. A heart forced to work harder for a long time tends to enlarge and weaken. A slightly enlarged heart may work well, but one that's enlarged a lot has a hard time doing its job.
High blood pressure also hurts arteries and arterioles, the very small arteries that connect larger arteries to the tiny capillaries. They eventually become scarred, hardened and less elastic. This may happen as you get older, but high blood pressure speeds up the process, probably because it damages the artery wall and speeds atherosclerosis.
Arterial damage is bad because hardened or narrowed arteries may not be able to supply enough blood to your body's organs. And if your organs don't get enough oxygen and nutrients, they can't work properly. Another risk is that atherosclerotic plaques may rupture. Then a blood clot forms, shutting off normal blood supply to part of your body.
How to Manage Blood Pressure?
Maintain a Healthy Weight
The best way to prevent high blood pressure is to maintain a healthy weight. Being overweight or obese can raise your blood pressure because your body has to work harder to move your blood. If you are overweight, losing those extra pounds can lower your blood pressure.
Exercise
A sedentary lifestyle is also linked to high blood pressure. Adding exercise into your daily routine can help lower blood pressure. The 2005 Dietary Guidelines for Americans recommends engaging in at least 30 minutes of moderate intensity physical activity everyday.
Eat a healthy diet
Eating a healthy diet can also help control your blood pressure levels. A diet high in fruits, vegetables, whole grain and lean proteins, and low in saturated fat and cholesterol can help you maintain a healthy weight and control your blood pressure.
Watch your sodium
Consuming a lot of sodium, or salt, can increase your blood pressure level. The American Heart Association recommends that people limit their sodium intake to 2,400 milligrams per day. Those with high blood pressure should limit their sodium intake to 2,000 per day. The human body only requires about 500 milligrams of this mineral per day to function normally, but the average American consumes a whopping 4,000 to 5,000 per day!
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