High Blood Pressure
What is Blood Pressure
Blood pressure is determined by the amount of blood your heart pumps and the amount of resistance to blood flow in your arteries. The more blood your heart pumps and the more narrow your arteries are, the higher your blood pressure is. The top number represents the pressure when your heart contracts and pushes blood out (systolic) and the bottom number is the lowest pressure when the heart relaxes between beats (diastolic).
Blood pressure that is consistently more than 140/90 mm Hg is considered high, but if you have diabetes, 130/80 mm Hg is high. Normal blood pressure is below 120/80 mm Hg. You can have high blood pressure, also known as hypertension, for years without any symptoms. High blood pressure is often called a "silent killer" because it has no warning signs or symptoms.
How Blood Pressure Relates to Heart Disease
Uncontrolled high blood pressure increases your risk of serious health problems, including heart attack and stroke. Over time high blood pressure can damage blood vessel walls, causing scarring that promotes the build-up of fatty plaque. This build-up can narrow and eventually block arteries. It also strains the heart and eventually weakens it. There are some risk factors that you cannot control which put you at higher risk for high blood pressure such as:
- Age: About 50% of people over the age of 65 have high blood pressure
- Family History of high blood pressure
- Ethnicity: High blood pressure is more common among people who are of African, South Asian or First Nations.
How to Prevent and Manage Blood Pressure
Lifestyle changes can help you control and prevent high blood pressure — even if you're taking blood pressure medication. Here's what you can do:
Eat a balanced diet
The Dietary Approaches to Stop Hypertension (DASH) diet, which emphasizes fruits, vegetables, whole grains and low-fat dairy foods can help you reduce your systolic blood pressure by 8-14 mm Hg. Get plenty of potassium, which can help prevent and control high blood pressure. Restricting your salt intake to less than 2400mg/day can reduce your systolic blood pressure by 2-8 mm Hg. Pay attention to the amount of salt that's in the processed foods you eat, such as canned soups or frozen dinners.
Achieve and maintain a healthy weight
If you're overweight, a modest reduction in weight of 10% of your current body weight can lower your blood pressure. A body mass index (BMI) of 18.5-24.9 could help you reduce your systolic blood pressure by 5-20 mm Hg.
Increase physical activity
Regular physical activity can help lower your blood pressure and keep your weight under control. Aiming for at least 30 minutes of physical activity most days of the week can decrease systolic blood pressure by 4-9 mm Hg.
Limit your alcohol intake
Even if you're healthy, alcohol can raise your blood pressure. If you choose to drink alcohol, do so in moderation — 1to 2 drinks per day to a weekly maximum of 9 for women and 14 for men. Limiting your alcohol could decrease your systolic blood pressure by 2-4 mm Hg.
Be smoke free
Smoking lead to injured blood vessel walls and speeds up the process of hardening of the arteries. If you smoke, click our link for help in quitting.
Manage stress
Set aside some time every day to relax. Practice healthy coping techniques, such as muscle relaxation and deep breathing. Getting plenty of sleep can help, too.
Monitor your blood pressure
Have your blood pressure checked regularly. High blood pressure often has no symptoms, so have yours checked by a healthcare professional at least once every two years or as often as your doctor suggests.
If you have been told you have high-normal blood pressure, Canadian guidelines recommend that you have your blood pressure checked at least once a year.
If your blood pressure is under control, you may be able to make fewer visits to your doctor if you monitor your blood pressure at home. If your doctor has prescribed medication, take it as directed.
Resources
- UOHI's Heart Delicious Nutrition Workshops Series
- Prevention and Wellness Center Library offering credible books for loan
- UOHI's blood pressure monitors loan service. For more information call 613-761-4753.
- UOHI's Hypertension Clinic
- UOHI's blood pressure wallet card to keep track of your blood pressure readings.
- Heart and Stroke Foundation brochure “Get Your Blood Pressure Under Control”. Call 1-888-HSF-INFO (1-888-473-4636) for a free copy of this publication.
- Blood pressure guidelines for the general public (2010) (pdf)
Action Tips
- Achieve a healthy body weight
- Be active most days of the week
- Eat seven or more servings of vegetables and fruits
- Do not add salt to food
- Avoid salty snacks, processed, canned, and fast foods
- Limit alcoholic beverages
- If on medication, take your blood pressure medication as prescribed
