Increase The Number Of Fruits And Vegetables
This is a great way to get more natural food into your diet. DASH diet recommends four to five serving of fruit and four to five serving of vegetables, with a serving size being half a cup. Fruits and vegetables are great sources of potassium and magnesium, making them great sources for blood pressure control. You can start by making smaller changes to your diet plan such as choosing to eat fruit instead of an unhealthy snack.
Related:
Emily Lunardo studied medical sociology at York University with a strong focus on the social determinants of health and mental illness. She is a registered Zumba instructor, as well as a Canfit Pro trainer, who teaches fitness classes on a weekly basis. Emily practices healthy habits in her own life as well as helps others with their own personal health goals. Emily joined Bel Marra Health as a health writer in 2013.
Systolic Blood Pressure Facts
- Both blood pressure numbers are important and either number, including systolic, can be used as a diagnosis for high blood pressure.
- For people aged 50 or older, doctors tend to monitor systolic blood pressure more closely.
- High systolic blood pressure is a risk factor for cardiovascular disease.
- Isolated systolic hypertension is the most common form of high blood pressure 1.
- Its more typical for the elderly to have high systolic blood pressure but younger people can get it too.
Heart Rate Vs Blood Pressure
Blood pressure measures the force that moves blood through your blood vessels while your heart rate is the number of times your heart beats per minute. They are both important health indicators, but they are measured independently and dont necessarily increase or decrease synchronously.
A temporary increase in heart rate, such as during exercise, is not considered problematic. In fact, your heart is expected to rise during a bout of activity and return to its resting rate afterward. And the more intense you work, the more you should expect your heart rate to rise during exercise. Your heart rate can safely double during activity so long as it returns to its resting rate relatively soon after you finish your workout.
Significant increases in blood pressure, on the other hand, are not normal and should be monitored and shared with your health care provider.
Recommended Reading: Apple Watch 2 Blood Pressure
What You Can Do
Treatment varies depending on your numbers, family history and other factors, such as whether youve had a heart attack or stroke, or whether you suffer from diabetes or kidney disease.
But everyone with elevated readings can benefit from lifestyle changes, such as eating a healthy diet, exercising regularly, reducing alcohol and quitting smoking.
Like all lifestyle treatments, it takes a real commitment, Baker said.
This hard work does pay off, as results are usually seen in two or three months.
Ive seen people focus on their lifestyle and within three months, they see a five to 10 point drop, Baker said. You can see pretty quick results.
This article first appeared in the Steamboat Pilot & Today on Feb. 5, 2018.
Who Is Affected By High Blood Pressure
Approximately 1 in 3, more than 100 million, American adults have high blood pressure. But only half of those people have their condition under control. Many people develop high blood pressure when they are in their late 30s or early 40s, and it occurs more frequently as people age. However, because of the obesity epidemic, more and more children are also developing high blood pressure.
You May Like: Can Apple Watch Check Your Blood Pressure
Heart Rate And Exercise
In discussions about high blood pressure, you will often see heart rate mentioned in relation to exercise. Your target heart rate is based on age and can help you monitor the intensity of your exercise.
- If you measure your heart rate before, during and after physical activity, youll notice it will increase over the course of the exercise.
- The greater the intensity of the exercise, the more your heart rate will increase.
- When you stop exercising, your heart rate does not immediately return to your normal heart rate.
- The more fit you are, the sooner your heart rate will return to normal.
Learn more:
Tips For Taking Blood Pressure Medication
Untreated high blood pressure can increase your risk of serious health problems. If your doctor prescribes medication to lower your blood pressure, remember:
- If you take blood pressure medication and your blood pressure goes down, it means medication and lifestyle changes are working. If another doctor asks if you have high blood pressure, the answer is, “Yes, but it is being treated.”
- Healthy lifestyle changes may help lower the dosage you need.
- Get up slowly from a seated or lying position and stand for a bit before walking. This lets your blood pressure adjust before walking to prevent lightheadedness and falls.
- Tell your doctor about all the drugs you take. Don’t forget to mention over-the-counter drugs, including vitamins and supplements. They may affect your blood pressure. They also can change how well your blood pressure medication works.
- Blood pressure medication should be taken at the same time each day as part of your daily routine. For example, take it in the morning with breakfast or in the evening before brushing your teeth. If you miss a dose, do not double the dose the next day.
- Remember to refill your medication before you run out and bring it with you when traveling. Its important to keep taking your medication unless your doctor tells you to stop.
- Before having surgery, ask your doctor if you should take your blood pressure medication on the day of your operation.
Also Check: Apple Smartwatch Blood Pressure
Everyone Has Blood Pressure Our Blood Pressure Is Simply The Amount Of Work That Our Hearts Have To Do To Pump Our Blood Around The Body
What is blood pressure, exactly?
High blood pressure usually has no symptoms. If its not treated or kept under control, it is one of the major risk factors for heart disease and stroke. Treatment and detection is very possible but it starts with you.
Blood pressure is measured by two numbers
The first number records blood pressure when the pressure is at its highest i.e. when the heart muscle squeezes out the blood this is called systolic pressure.
The second number is when the heart relaxes and allows the blood to flow back into the heart this is called diastolic pressure.
Whats the normal level?
The normal level of blood pressure is usually about 120 over 80 . If your blood pressure is 140 over 90 or higher you should discuss this reading with your doctor.
Why is blood pressure important
The higher your blood pressure, the greater your risk of heart attack or stroke, heart failure, kidney failure and poor circulation in your legs. These problems can be avoided if your blood pressure is controlled.
Over half of all adults in Ireland over 45 years of age have high blood pressure. About 4 in every 5 men and 2 in every 3 women with high blood pressure are not being treated. Keep reading and well help change that.
If you are diagnosed with high blood pressure, it means your blood pressure is consistently higher than it should be. Thankfully, there are several ways to help reduce it which we will talk you through below.
Are there any signs or causes?
What Do Blood Pressure Readings Mean
Blood pressure readings can vary in a single person throughout the day depending on the situation. Factors such as stress, anxiety, foods are eaten , smoking or exercise can cause pressure to rise.
The American Heart Association defines normal blood pressure as less than 120/80. Elevated blood pressure ranges between 120/80 and 129/80, and high blood pressure is 130/80 and higher. In pregnancy, normal blood pressure should be below 120/80.
If your blood pressure reaches the high range, you should see your doctor about lifestyle changes, and possibly medication especially if you have other risk factors, such as diabetes or heart disease.
High blood pressure may indicate an emergency situation. If this high blood pressure is associated with chest pain, shortness of breath, headache, dizziness, or back or abdominal pain, seek medical care immediately. If you are experiencing no associated symptoms with a high blood pressure reading such as this, re-check it again within a few minutes and contact your doctor or go to an emergency room if it is still high.
If your blood pressure is lower than about 100/60 you may have low blood pressure, depending on the associated symptoms. If you are unsure, check with your doctor.
Also Check: Shaking Low Blood Pressure
How Is High Blood Pressure Treated
Treatment for hypertension depends on how high your blood pressure is, as well as your lifestyle and risk factors.
For elevated blood pressure, the goal is to keep your blood pressure from developing into clinical hypertension. No medications are necessary at this stage. Your doctor may recommend:
- losing weight if you have overweight or obesity
For stage 1 hypertension, your doctor may recommend lifestyle changes as mentioned above, as well as:
- reducing your sodium intake
- finding healthy ways to manage your stress
- medication, if your blood pressure doesnt improve after 1 month of lifestyle changes
For stage 2 hypertension, the typical treatment, in addition to a healthier lifestyle, is medication. Your doctor may prescribe one or more of the following medications to help lower your blood pressure:
- ACE inhibitors to block substances that tighten blood vessels
- alpha blockers to help relax the arteries
- beta-blockers to decrease your heart rate and block substances that tighten blood vessels
- calcium channel blockers to relax blood vessels and decrease the work of your heart
- diuretics to decrease the amount of fluid in your body, including your blood vessels
A hypertensive crisis requires immediate treatment. Medications may be given orally or intravenously .
The most for a hypertensive crisis include:
- vasodilators, such as hydralazine, nitroglycerin, and nitroprusside
- beta-blockers, such as labetalol and esmolol
What Causes Low Blood Pressure
There are many possible reasons for low blood pressure, according to both Dr. Wong and Dr. Desai, including:
- Heart problems like heart failure or low heart rates
- Endocrine problems, such as parathyroid disease, adrenal insufficiency or hypoglycemia
- Dehydration
- Side effects of medications for high blood pressure, prostatic hypertrophy, Parkinsons disease, depression and erectile dysfunction
- Massive weight loss
- Rapid heart rate
Read Also: High Blood Pressure Heart Pain
Preventing High Blood Pressure
To keep your blood pressure in the normal range, your daily habits are key. These things help:
Donât smoke. Among the many health problems that smoking causes, it raises your blood pressure.
Make physical activity a habit. Most experts recommend at least 30 minutes of moderate-intensity physical activity five or more times a week. Or you could do a harder activity for a shorter period of time per session.
Eat right. Read food labels to see how much sodium is in a serving. Check with your doctor to find out what your daily limit should be. Include a lot of vegetables and fruits, along with whatever else you choose to put on your plate.
Stick to a healthy weight. Extra pounds raise your blood pressure. If youâre not sure what a healthy weight would be for you, ask your doctor.
Get enough sleep. For most adults, thatâs 7-8 hours of sleep per night, on a regular basis.
If you drink alcohol, limit it to no more than one drink a day if youâre a woman and up to two drinks a day if youâre a man.
Show Sources
Do I Have High Blood Pressure
Anyone can have high blood pressure. Some medical conditions, such as metabolic syndrome, kidney disease, and thyroid problems, can cause high blood pressure. Some people have a greater chance of having it because of things they can’t change. These are:
- Age. The chance of having high blood pressure increases as you get older, especially isolated systolic hypertension.
- Gender. Before age 55, men have a greater chance of having high blood pressure. Women are more likely to have high blood pressure after menopause.
- Family history. High blood pressure tends to run in some families.
- Race. African Americans are at increased risk for high blood pressure.
High blood pressure often has no signs or symptoms, but routine checks of your blood pressure will help detect increasing levels. If your blood pressure reading is high at two or more check-ups, the doctor may also ask you to measure your blood pressure at home.
There are important considerations for older adults in deciding whether to start treatment for high blood pressure if it is above 130/80, including other health conditions and overall fitness. Your doctor may work with you to find a blood pressure target that is best for your well-being and may suggest exercise, changes in your diet, and medications.
Also Check: Claritin High Blood Pressure
What If Lifestyle Changes Dont Help Lower My Blood Pressure
If diet, exercise and other lifestyle changes dont work to lower your blood pressure, your healthcare provider will prescribe medications to help lower your blood pressure. Your provider will take into account other conditions you may have, such as heart or kidney disease and other drugs youre taking when prescribing medications to treat your high blood pressure. Be sure to follow your providers dosing directions exactly.
Side Effects Of High Blood Pressure
Dangers of untreated high blood pressure include stroke, heart attack, heart failure, vision loss, kidney failure, vascular dementia and sexual dysfunction, says Dr. Desai. Its one of the top risk factors for developing atrial fibrillation, which is the most common heart rhythm disorder worldwide and can lead to stroke, heart failure and reduced quality of life.
Don’t Miss: Claritin D And High Blood Pressure
Can High Blood Pressure Affect Pregnancy
High blood pressure complicates about 10% of all pregnancies. There are several different types of high blood pressure during pregnancy and they range from mild to serious. The forms of high blood pressure during pregnancy include:
Chronic hypertension: High blood pressure which is present before pregnancy.
Gestational hypertension: High blood pressure in the latter part of pregnancy.
Preeclampsia: This is a dangerous condition that typically develops in the latter half of pregnancy and results in hypertension, protein in the urine and generalized swelling in the pregnant person. It can affect other organs in the body and cause seizures .
Chronic hypertension with superimposed preeclampsia: Pregnant people who have chronic hypertension are at increased risk for developing preeclampsia.
Your provider will check your blood pressure regularly during prenatal appointments, but if you have concerns about your blood pressure, be sure to talk with your provider.
How To Take Blood Pressure
You can take your blood pressure at home using a wrist blood pressure monitor or an upper arm cuff blood pressure monitor. Experts typically recommend upper arm cuffs because they are the most accurate. Upper arm cuffs can come with either a manual or digital monitor. Both work well, but if youre measuring your blood pressure on your own regularly, a digital one will likely be easiest to use correctly.
To take your blood pressure accurately with a digital upper arm cuff, start by sitting quietly in an upright position for a few minutes, allowing your body a moment to relax. Be mindful to uncross your legs and ankles, as well as use comfortable support for your back.
With the monitor sitting on a table in front of you, place your arm next to itat approximately heart leveland place the cuff around your bare upper arm about one inch above your elbow. Secure the cuff so that you can only slide a fingertip under the top edge.
Next, simply turn on the monitor, press the start button, and take normal breaths as the cuff inflates and deflates, measuring your blood pressure and producing your reading on the screen.
Don’t Miss: Side Effects Of Blood Pressure
How Is High Blood Pressure Diagnosed
To figure out your blood pressure rate, your health care provider takes blood pressure readings at different times. You need more than 1 reading because blood pressure changes depending on what you are doing and varies during the day. For example, your blood pressure can increase when you are nervous or in a hurry.
If your blood pressure is high while with your health care provider but normal otherwise, you may just be nervous. This effect is common. Even people already being treated for high blood pressure go through this.
What matters is what happens to your blood pressure outside your health care providers office. If you have high blood pressure, you should use a home blood pressure monitor. Ask your health care provider how to use the monitor correctly.
Does High Blood Pressure Have Any Symptoms
High blood pressure typically doesnt have any warning signs. Thats why its often called the silent killer. Because there may not be any symptoms, many people are unaware that they have high blood pressure.
However, early detection of hypertension is key as it can increase your risk for heart disease, stroke, kidney damage, and more.
If your blood pressure is dangerously high, you may have the following symptoms:
But, its important to know about your high blood pressure and the health risks it poses before it gets to this stage.
The only way to know for sure if you have hypertension is to get your blood pressure measured. You can then work with your doctor to find the treatment options that work best for keeping your blood pressure in a healthy range.
Don’t Miss: How To Lower Heart Rate And Blood Pressure