High blood pressure

 

 

What is blood pressure?

Blood pressure is a measurement of the force applied to the walls of the arteries as the heart pumps blood through the body.  Blood pressure readings are measured in millimeters of mercury (mmHg) and usually given as 2 numbers. For example, 110 over 70 (written as 110/70).

  • The top number is the systolic blood pressure reading. It represents the maximum pressure exerted when the heart contracts.
  • The bottom number is the diastolic blood pressure reading. It represents the pressure in the arteries when the heart is at rest.

 In adults, the top number should be less than 120 mmHg and the bottom number should be less than 80 mmHg.

Repeated readings are usually taken to eliminate a passing increase.  High blood pressure, or hypertension, can be classified as:

Pre-high blood pressure - Top number is consistently 120 to 139 or the bottom number reads 80 to 89

Stage 1 high blood pressure -  Top number is consistently 140 to 159 or the bottom number reads 90 to 99

Stage 2 high blood pressure - Top number is consistently 160 or over or the bottom number reads 100 or over

 

Signs of high blood pressure

 

For many people they experience no symptoms and it can be a bit of a surprise when it is diagnosed.  Some people may experience headaches, giddiness or a sensation of fullness in the head. Dangerously high blood pressure (above 200/110) can cause these symptoms together with a visual disturbance, symptoms relating to nerve damage, and even epilepsy or loss of consciousness. 

 

Causes of high blood pressure

 

There are many lifestyle and dietary factors that play a role in the development of high blood pressure.  These include:

 

  • Being overweight
  • Smoking cigarettes
  • A stressful lifestyle
  • A lack of exercise
  • High cholesterol levels
  • Alcohol
  • Caffeinated drinks
  • Salt in the diet

Other conditions that may be related include:

  • Cardiovascular disorders
  • Neurological conditions
  • Kidney and urological disorders
  • Pre-eclampsia in pregnant women
  • Various medications
  • "White coat hypertension" may occur if the medical visit itself produces extreme anxiety
  • Temperature variations

Effects of high blood pressure

High blood pressure can be associated with an increased risk of heart attacks and strokes.  Kidney damage and peripheral vascular disease (narrowing arteries to the legs) are also risk factors associated with hypertension. 

Lowering blood pressure

A healthy blood pressure may be maintained through several alterations.  Diet plays a large role in lowering and maintaining blood pressure. 

Dietary recommendations include:

  • Avoid foods with added salt and aim to avoid the use of table salt on food or in cooking.  Excessive consumption of sodium, coupled with a low potassium intake, is known to have a detrimental effect on blood pressure.  Use herbs and spices to enhance flavour where possible

  • Increase potassium rich foods such as bananas, apricots, peaches and prunes, and potatoes

  • Avoid caffeine in coffee, tea, chocolate and energy drinks. Use alternative drinks such as roibos (redbush) tea, Barleycup, NoCaf, herbal and fruit teas, diluted fruit juice, Caro, vegetable juices, slippery elm tea, bamboo coffee and dandelion coffee

  • Increase fresh fruit and vegetables.  Aim to eat 3 portions of brightly coloured fruit daily and 5 portions of vegetables.  These can be easily incorporated by choosing smoothies, fresh pressed juice and soups.  It has been shown that eating 4 stalks of celery a day can reduce blood pressure by 10%

  • Avoid foods that contain refined carbohydrates including sugar, biscuits, cakes, puddings, pastries, sugared breakfast cereal, carbonated drinks, chocolate, and other confectionery, ice cream, jams, processed and canned foods. These contribute to weight gain and can play a role in poor blood sugar control leading to hormone stimulation and an increase in blood pressure

  • Increase oily fish such as mackerel, herring, tuna, trout, salmon and sardines.  These contain essential fatty acids that have been shown to have a favourable effect on the cardio-vascular system.  Aim to eat these 3 times a week

  • Reduce red meats and dairy as these can contain a high amount of fats that have been shown to increase the risk of cardiovascular disease.  Choose chicken, turkey, cod, haddock, coley, plaice, hake and other fish

  • Avoid alcohol. Even moderate amount of alcohol produce acute hypertension in some individuals as a result of an increased adrenaline secretion

  • Use olive oil when cooking and aim to bake, stir-fry or steam foods

Supplement recommendations

 

  • Magnesium is a very good mineral that aids in the relaxation of muscles, including the muscles of the blood vessel wall.  It is suggested to take 200- 400mg daily
  • The omega 3 fatty acids found in the oily fish have been shown to have a favourable effect on the blood vessels and cardio-vascular system.  A supplement containing at least 1000mg of the active EPA and DHA is suggested
  • CoQ10 is a very good anti-oxidant that is naturally produced within the body.  It’s production declines as we age.  It can help to protect various tissues within the body and has been shown to be beneficial for cardio-vascular health.  A dose of up to 250mg has been used effectively
  • Garlic has been used for centuries as an aid for the circulatory system and a supplement in addition to inclusion in the diet may be of benefit

 Lifestyle alterations

·        Stop smoking

·        Stress can be the causative factor of high blood pressure in many instances.  Relaxation techniques such as deep breathing exercises, meditation and yoga have all been shown to have some value in lowering blood pressure.  Relax every evening in a warm bath with added essential oils (lavender, geranium, camomile)

  • Exercise can help to reduce both stress and blood pressure.  Aim to do 20 – 30 minutes of exercise two to three times a week.  Initially adjust exercise to your level of fitness

  • Keep optimal body weight, extra body weight increases blood pressure