what you need to know about blood pressure

WHAT IS HYPERTENSION?

 Hypertension is another name for high blood pressure. It can lead to severe complications and increases the risk of heart disease, stroke, and death. Hypertension is a blood pressure of 140/90. It can be usually treated by lifestyle changes including diet, exercise and taking supplements.

https://www.webmd.com/hypertension-high-blood-pressure/guide/blood-pressure-causes

WHAT IS PRE-HYPERTENSION?

Pre-hypertension is a normal blood pressure which ranges from 120-139 (systolic)/80-89 (diastolic). Systolic reading should not be less than 120 or more than 139. Diastolic reading should not be less than 80 or more than 89. 

WHAT CAUSES HYPERTENSION

90-95% of all cases are due to primary hypertension- which has no identifiable cause. The rest of the cases fall under secondary hypertension, which has an underlying cause e.g. endocrine (hormonal) disease meaning that someone has inherited the disease from their parents, blood vessel disease.

NINE TIPS ON HOW TO OPTIMISE YOUR BLOOD PRESSURE

Lifestyle changes can have a significant positive impact on your readings as well as improving your long term health.  

1.      WEIGHT LOSS- If you are overweight, lose weight! Just losing 4,5kg can reduce your readings by at least 8mmHg. Reduce your carbohydrate intake, especially refined carbs and sugars. Swap carbs for protein; eat nuts instead of cakes/cookies.  Target waistline- men<40inches, women<35inches.

2.      REDUCE SODIUM INTAKE- Sodium is also found in processed foods e.g. polony, bread, pizza. NB: DO NOT ADD SALT TO FOOD AT TABLE.

3.      MORE FRUITS AND VEGETABLES- Daily serving can reduce readings 8-14mmHg. Potassium-rich foods e.g. bananas, green beans, avocado, spinach, COVO, low-fat dairy. Include vegetable protein- e.g. round beans, beans, cow beans.

4.      MORE FISH- Oily fish e.g. mackerel, salmon and/or take 2-4g of high-quality fish oil (omega 3, 6, 9) daily.

  

EXERCISE REGULARLY- For at least 30mins/day at least 4times/week, can reduce readings 4-9mmHg. Take the stairs instead of the lifts.

6.     

STOP SMOKING! LIMIT ALCOHOL INTAKE- To one drink per day women and 2 drinks per day men. Also reduce CAFFEINE intake: found in coffee, caffeinated drinks e.g. energy drinks.

7.     

NATURAL SUPPLEMENTS- E.G. Coenzyme Q10, L-Arginine and 3, 6, 9.

8.      REDUCE STRESS- Relax, spend 15-20minutes alone during the day. Develop an attitude of gratitude.  Know your stress triggers and avoid them.

9.      TAKE YOUR MEDS- When you have been prescribed medication, be compliant and sure you go for your reviews.