Tips for Controlling your Blood Pressure
High blood pressure, or hypertension, can have a serious impact on your health. How can you tell if your blood pressure is too high, and what can you do to lower it?
What is Blood Pressure?
As your blood is pumped around your body by your heart, it pushes against the sides of your blood vessels. This pushing is called blood pressure. If the blood pressure in your body rises too high, it puts extra strain on your blood vessels and your heart. This increases your risk of heart attack and stroke.
Your local clinic or family GP can do a blood pressure reading for you, which will determine whether you are at risk or not.
Blood Pressure by the Numbers
A blood pressure reading has two numbers, shown one on top of the other.
The first number on top represents the highest level that your blood pressure reaches when your heart beats. This is called your systolic blood pressure.
The second number below represents the lowest level that your blood pressure reaches, when your heart is relaxed between beats. This is called your diastolic blood pressure.
Blood pressure is measured in mmHg, which stands for “millimetres of mercury”.
Ideally, your blood pressure readings should be 120/80 (mmHg).
- A reading of 140/90 indicates low risk;
- 140 to 150/90 to 99 indicates medium risk; and
- 160/100 indicates high risk.
If your reading is high, there are a few lifestyle changes you can make to reduce your blood pressure.
How to Control your Blood Pressure
High blood pressure does run in some families, but there are many lifestyle factors that affect it as well. Here are some healthy habits to help keep your blood pressure in check.
Regular exercise: Around 30 minutes of exercise a day can lower high blood pressure by 5 to 8 mmHg
Smart diet: The DASH diet (Dietary Approaches to Stop Hypertension) is an eating plan geared towards reducing high blood pressure. It includes a lot of whole grains, fruits, vegetables and low-fat dairy products, and cuts out saturated fat and cholesterol. These eating habits can lower high blood pressure by up to 11 mmHg.
Reduce sodium: Too much sodium (salt) in your diet can raise your blood pressure, and even a small reduction can make a big difference – up to 5 or 6 mmHg, in fact.
Get the right nutrients: Potassium is a mineral that helps to regulate the amount of sodium in your cells. Vitamin D helps your kidneys to produce an important enzyme that affects your blood pressure. Make sure your diet includes some good sources of potassium and vitamin D, or consider taking a supplement.
Avoid cigarettes & alcohol: Each cigarette you smoke elevates your blood pressure, leaving it high long after your smoke break is done. Too much alcohol can also raise your blood pressure, and reduce the effectiveness of blood pressure medication. To best look after your health, quit smoking entirely and enjoy alcohol in moderation only – the occasional glass of red wine can be good for your heart.
De-stress: High-stress situations increase your blood pressure, and chronic stress can lead to chronically high blood pressure. Make sure you give yourself time to relax and let go of daily stressors.
Sources
Blood Pressure: What is blood pressure? Retrieved from http://www.bloodpressureuk.org/BloodPressureandyou/Thebasics/Bloodpressure
10 Ways to Control High Blood Pressure without Medication: Retrieved from https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20046974