Hypertension
Blood pressure is the pressure or force of blood against the walls of blood vessels as it circulates. Blood pressure is most commonly measured in the brachial artery of the arm and it is expressed as two numbers. Systolic blood pressure (the top or higher number) is the pressure in the artery when the heart contracts and diastolic blood pressure (the bottom or lower number) is the pressure in the artery when the heart relaxes between beats. Blood pressure normally changes throughout the day, but when either systolic or diastolic pressure stays constantly high it is called high blood pressure (hypertension).
- Reference to optimal blood pressure if systolic blood pressure is below 120 mmHg and diastolic blood pressure is below 80 mmHg.
- Normal blood pressure is systolic blood pressure less than 130 mmHg and diastolic blood pressure less than 85 mmHg.
- Normal-high blood pressure is defined as systolic blood pressure 130-139 mmHg and/or diastolic blood pressure 85-89 mmHg.
- High blood pressure is systolic blood pressure at or above 140 mmHg or diastolic blood pressure at or above 90 mmHg.
- Individuals with high blood pressure have hypertension. When measured at home, blood pressure above 135 mmHg systolic or 85 mmHg diastolic pressure is considered high.
- Hypertension for individuals with diabetes or chronic kidney disease is defined as blood pressure over 130 mmHg systolic or over 80 mmHg diastolic.
- An individual's blood pressure category is established based on the higher category of systolic or diastolic blood pressure. Blood pressure that is consistently more than 140/90 mmHg is considered high, but if you have diabetes or chronic kidney disease, 130/80 mmHg is high.
Effective ways for reducing high blood pressure
Once detected, high blood pressure can be controlled with lifestyle changes or medication. For individuals with systolic blood pressure under 140 mmHg or diastolic blood pressure under 90 mmHg, a physician will often advise lifestyle changes. Individuals with hypertension may need one or more medications, in addition to lifestyle changes, to help reduce their blood pressure. The following are effective ways for reducing high blood pressure without the use of medication:- Be physically active for 30 to 60 minutes most days of the week.
- Choose the following foods more often:
- Vegetables and fruit
- Low-fat dairy products
- Foods low in saturated and trans fat
- Foods low in sodium or salt
- Whole grains
- Fish, poultry, and lean meats
- Low-fat dairy products
- Foods low in saturated and trans fat
- Foods low in sodium or salt
- Whole grains
- Fish, poultry, and lean meats
- Eat less sodium by avoiding or limiting the amount of fast food, canned foods, and prepared/processed foods, and avoiding or reducing the amount of salt added to food when cooking or at the table. Limit total sodium intake to 1500 - 2000 mg of Na per day.
- If overweight, losing weight and reducing weight to within a healthy range, will lower blood pressure.
- Limit the amount of alcohol to 1 to 2 “standard” drinks a day or less. One standard drink equals a regular-sized bottle or can of beer, a 1.5 ounce shot of hard liquor, or a regular-sized glass of wine.
- Stop smoking.
- Reduce stress by making changes to lifestyle or by practicing relaxation techniques.
High blood pressure is one of the leading health problems in Canada. It can cause strokes, heart attacks and kidney failure. It is also related to memory loss and sexual problems. Finding high blood pressure early, treating it and keeping it in the normal range can reduce the risk of developing these problems and improve your overall health.
