Drink Alcohol In Moderation
Drinking excessive amounts of alcohol will increase your blood pressure and raise the cholesterol levels in your blood.
Sticking to the recommended amounts of alcohol consumption is the best way to reduce your risk of developing high blood pressure.
The recommended daily limits of alcohol consumption are:
- 3 to 4 units of alcohol for men
- 2 to 3 units of alcohol for women.
A unit of alcohol is equal to about half a pint of normal-strength lager, a small glass of wine or a pub measure or spirits.
More about drinking alcohol reponsibly
Monitoring Your Blood Pressure
How often should I get checked?
- If your blood pressure is usually at the high end of normal , you should have an annual check.
- If you have been diagnosed with high blood pressure, you should be monitored until you reach your target blood pressure. Afterwards you should have an annual check.
- All adults should have their blood pressure checked at least every five years.
Home blood pressure monitoring
Its possible to monitor your own blood pressure at home. In some areas of England, your GP may be able to let you have a home blood pressure monitor.
Some fitness trackers and mobile devices can measure blood pressure and heart rate. These can be useful for keeping an eye on your blood pressure, but most of these are not as accurate as a medical device. Ask your GP if they can use readings made by your device.
If you are thinking of buying a home monitor, ask your GP for advice about how and when to use it. The British Hypertension Society has a list of reliable monitors on this webpage.
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Risk Factors For Hypertension
There are a number of factors that can put you at a greater risk for developing hypertension.
If you are aware of these risk factors and understand how they can affect you, you may be less likely to develop high blood pressure or know you can help control it.
- Family History: If you have a close blood relative with HBP, you are at a greater risk of developing it yourself.
- Age: The older you get, the more likely you are to be diagnosed with HBP.
- Gender: Males are more likely to develop HBP before the age of 65. Women tend to develop hypertension over the age of 65.
- Race: More than 4 in 10 African-Americans suffer from high blood pressure. Hypertension in these individuals usually occurs earlier in life and is much more severe.
- Diabetes: More than 3 in 4 people with Diabetes are also diagnosed with Hypertension.
- Lifestyle: The choices you make can decrease your risk of developing hypertension. These factors include diet, exercise, being overweight and the use of alcohol and tobacco. The good news is that, unlike the others, these risk factors can be changed.
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What Is The Link Between High Blood Pressure And Stroke
High blood pressure can lead to stroke in different ways. It can lead to blood clots in the brain, and can damage the tiny blood vessels deep inside the brain. It can also make a stroke due to bleeding in the brain more likely.
Strokes due to a clot
High blood pressure damages your blood vessels by making them become narrower and stiffer, and causing a build-up of fatty material. This process is called atherosclerosis. Clots can form on the areas of fatty material, and if a clot travels to the brain it causes a stroke or transient ischaemic attack .
Stroke and cognitive problems due to small vessel disease
Small vessel diseases means having damage to the tiny blood vessels deep inside the brain. This makes a stroke more likely, and it can affect your thinking ability . Its often caused by high blood pressure.
Stroke due to bleeding in or around the brain
High blood pressure can damage blood vessels inside the brain, causing bleeding in the brain. This is called a haemorrhagic stroke.
Diabetes And High Blood Pressure The Link
Many diabetics end up suffering from high blood pressure. This happens because diabetes can damage the arteries, which may lead to arteriosclerosis and high blood pressure. By the same token, high blood pressure increases the risk of diabetes complications becoming a reality. Among common complications, youll find kidney disease as well as eye disease.
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Excessive Salt Raises Blood Pressure
Too much sodium can cause water retention that puts increased pressure on your heart and blood vessels. People with high blood pressure and those at a high risk for developing hypertension, including adults over 50 and black men and women, should have no more than 1,500 milligrams of sodium daily of salt.
Even people with normal levels should eat salt in moderation. Stick to no more than 2,300 mg of sodium , per day.
Most dietary sodium comes from processed foods. Rules of thumb are to choose foods with 5% or less of the daily value of sodium per serving and opt for fresh poultry, fish and lean meats, rather than canned, smoked or processed. Similarly, fresh or frozen vegetables are better than canned.
A study published in the New England Journal of Medicine found that if people cut just 1/2 teaspoon of salt per day, it could help lower the number of new cases of heart disease per year by up to 120,000.
Further, potassium found in foods like sweet potatoes, spinach, bananas, oranges, low-fat milk and halibut can counterbalance the pressure-increasing effects of sodium by helping to rid the body of excess sodium.
What Does High Blood Pressure Feel Like
High blood pressure often doesnt have any symptoms, so you usually dont feel it.
Hypertension is usually diagnosed by a health care professional during a routine checkup. The average person should get a blood pressure reading at least once a year. As a cardiologist, I think its important for everyone to know their numbers. That means knowing what your blood pressure is. And it also means knowing your blood sugar level, cholesterol and body mass index. When you know your numbers, you can work with your doctor to make a plan to reduce any risks.
Blood pressure is even more important to pay attention to, though, if you have a close relative with hypertension or other risk factors. And know that if your blood pressure is extremely high, you may have unusually severe headaches, chest pain, difficulty breathing or get easily worn out by workouts. If you have any of these symptoms, see your doctor right away.
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Who Can Get High Blood Pressure
The chance of having high blood pressure goes up as we get older. Youre more likely to develop it if you have a family history of high blood pressure. And people of black African or black Caribbean origins are more likely to have high blood pressure than the rest of the population.
Some things that put you at greater risk of high blood pressure include:
- Eating too much salt.
- Drinking more than the safe limits for alcohol.
Some health conditions can cause high blood pressure, including:
- Kidney disease.
- Obstructive sleep apnoea .
Some medications can affect blood pressure including the combined oral contraceptive pill and steroids. Illegal drugs such as cocaine and amphetamines can also raise blood pressure.
Stress and high blood pressure
Feeling stressed can raise your blood pressure for a short time, but it isnt a direct cause of high blood pressure. However, if youre under stress you might eat unhealthy food, drink too much or lose out on sleep. All these things can eventually lead to high blood pressure. So it is a good idea to reduce your stress levels as part of a healthy lifestyle.
High blood pressure in pregnancy
If you have high blood pressure during pregnancy, your blood pressure will be monitored during pregnancy, labour and after the birth. If its very high you may need to stay in hospital until it improves.
How To Prepare For A Blood Pressure Test
Your doctor will use a blood pressure test to see if you have higher-than-normal blood pressure readings. The reading is made up of two numbers, with the systolic number above the diastolic number. These numbers are measures of pressure in mm Hg. To learn more about systolic and diastolic pressure, visit How the Heart Works.
A blood pressure test is easy and painless and can be done in a doctors office or clinic. A healthcare provider will use a gauge, stethoscope, or electronic sensor and a blood pressure cuff to measure your blood pressure. To prepare, take the following steps:
- Do not exercise, drink coffee, or smoke cigarettes for 30 minutes before the test.
- Go to the bathroom before the test.
- For at least 5 minutes before the test, sit in a chair and relax.
- Make sure your feet are flat on the floor.
- Do not talk while you are relaxing or during the test.
- Uncover your arm for the cuff.
- Rest your arm on a table so it is supported and at the level of your heart.
If it is the first time your provider has measured your blood pressure, you may have readings taken on both arms.
You can also take your blood pressure at home or at a pharmacy. Visit Measure Your Blood Pressure for more information.
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Why Is Your Blood Pressure Important
Your blood pressure is important because if it is too high, it affects the blood flow to your organs. Over the years, this increases your chances of developing heart disease, stroke, chronic kidney disease, eye disease, erectile dysfunction and other conditions.
Very occasionally, people with very high blood pressure are at serious risk of problems and need urgent treatment in hospital to reduce the risk of a stroke or heart attack.
Current Australian guidelines recommend that if you have persistent raised blood pressure over 160/100 mmHg, but are at low risk of having a stroke or heart attack, you should talk to your doctor or specialist about taking medication to lower your blood pressure.
For further information, visit the Choosing Wisely Australia website.
If youre over 18, you should have your blood pressure checked by your doctor at least every 2 years, or more often if advised.
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High Blood Pressure And Metabolic Syndrome
Metabolic syndrome is a cluster of risk factors, including high blood pressure, that raises the risk of heart disease, diabetes, stroke and other health problems. It’s diagnosed when you have any three of these risk factors:
- High blood glucose
- Low levels of HDL cholesterol in the blood
- High levels of triglycerides in the blood
- Large waist circumference or apple-shaped body
- High blood pressure
Risks Of High Blood Pressure
If your blood pressure is too high, it puts extra strain on your blood vessels, heart and other organs, such as the brain, kidneys and eyes.
Persistent high blood pressure can increase your risk of a number of serious and potentially life-threatening health conditions, such as:
- have a relative with high blood pressure
- are of black African or black Caribbean descent
- live in a deprived area
Making healthy lifestyle changes can sometimes help reduce your chances of getting high blood pressure and help lower your blood pressure if its already high.
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What Can I Do To Lower My Blood Pressure
There are things we can all do to help control blood pressure. These lifestyle modifications are changes you can make in your daily life.
- Follow the Dietary Approaches to Stop Hypertension, or DASH diet. This includes fruits, vegetables, whole grains, and low-fat dairy products with reduced saturated and total fat.
- Increase your physical activity. Add 90 to 150 minutes each week of aerobic exercise. Also, include three days of strength training each week. Not only can this help reduce or control your blood pressure, but it can also help with weight management. In overweight individuals, a weight loss of even five to 10 percent has been shown to reduce blood pressure.
- Limit your alcohol. It is recommended that men have no more than two drinks per day and women have no more than one to help control blood pressure.
- Manage your stress. Because stress can have a major impact on our bodies, it is important to have an effective coping technique. There are many techniques for relaxation.
- If you smoke, quit. Quitting smoking can have a huge impact on your health.
These are some of the most proactive ways one can support a normal blood pressure and an overall healthy life. But sometimes, even a healthy lifestyle is not enough to maintain a safe blood pressure. When lifestyle modifications do not lower blood pressure to better levels, medication can be prescribed.
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Occasional High Blood Pressure Predicts Stroke
Patients with the most variation in their systolic blood pressure over seven clinic visits were found six times more likely to have a stroke, Rothwell found.
The highest blood pressure readings were also associated with higher stroke risk. Those with the highest readings over the seven visits were 15 times more likely to have a stroke during the follow-up period.
Not all the patients were being treated for hypertension, Rothwell tells WebMD. “Variability was predictive of stroke in both groups,” he says, treated and untreated. “Some had stable hypertension, some had episodic hypertension and some had stable normal blood pressure. The episodic hypertension group had the highest risk of stroke.”
In one of the studies, variability in blood pressure also predicted the risk of heart attacks.
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