High blood pressure, occurs when your blood pressure increases to unhealthy levels. Your blood pressure measurement takes into account how much blood is passing through your blood vessels and the amount of resistance the blood meets while the heart is pumping.One in three of us have high blood pressure, and most of us don’t have a clue. High blood pressure causes no symptoms, yet it is a major risk factor for heart disease and stroke. There are many things we can all do every day to keep our blood pressure in the normal range.
What is high blood pressure?
High blood pressure, or hypertension, occurs when your blood pressure increases to unhealthy levels. Your blood pressure measurement takes into account how much blood is passing through your blood vessels and the amount of resistance the blood meets while the heart is pumping.
Narrow arteries increase resistance. The narrower your arteries are, the higher your blood pressure will be. Over the long term, increased pressure can cause health issues, including heart disease.
Hypertension is quite common. In fact, since the guidelines have recently changed, it’s expected that nearly half of American adults will now be diagnosed with this condition.
Hypertension typically develops over the course of several years. Usually, you don’t notice any symptoms. But even without symptoms, high blood pressure can cause damage to your blood vessels and organs, especially the brain, heart, eyes, and kidneys.
Early detection is important. Regular blood pressure readings can help you and your doctor notice any changes. If your blood pressure is elevated, your doctor may have you check your blood pressure over a few weeks to see if the number stays raised or falls back to normal levels.
Be Aware
Be aware of the things that can elevate your blood pressure reading before you go in—but definitely get your BP tested regularly. High blood pressure is silent so you don’t know if yours is elevated unless you get tested during your annual physical.
Normal blood pressure is defined as a systolic pressure (the top number in a blood pressure reading that measures heart beats while pumping blood) below 120 mm/Hg and a diastolic pressure (the lower number that reflects the pressure in the arteries between heartbeats) below 80 mm/Hg. Know your numbers and what they mean so you can prevent heart attacks and strokes by taking action to lower your blood pressure if it is elevated, and anything above this may show a problem or the early stages of one.
Don’t Pass the Salt
Salt gets a bad rap when it comes to high blood pressure. While salt is likely not public enemy No. 1, it can cause trouble for certain salt-sensitive people. Sodium can lure water into the bloodstream, which can increase the volume of blood and blood pressure. Most of the salt in our diets comes from processed foods—not the salt shaker.
The American Heart Association recommends no more than 2,300 milligrams (mg) of sodium a day with an ideal limit of no more than 1,500 mg. Read labels and look for wording like ‘low-sodium’ (140 mg of sodium or less per serving), ‘sodium free’ (less than 5 mg of sodium per serving) or ‘no salt added’ (just what it says) when grocery shopping. Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm Hg, according to doctors at the Mayo Clinic in Rochester.
Give canned veggies a bath
Some of us don’t get enough vegetables and for some the high cost associated with fresh ones is prohibitive. Canned veggies do contain sodium, but rinsing them off before eating them can dial sodium back and for a more affordable alternative.
Go bananas
An apple a day may keep the doctor away, but a banana a day may keep HBP at bay. We know that potassium lessens the harmful effects of sodium.The more potassium you take in, the more sodium you excrete through urine. That’s not all this super important mineral does to help lower blood pressure either. Potassium eases tension in your blood vessel walls, which helps reduce blood pressure. A medium banana has about 420 mg of potassium and is easy to include in your breakfast or as a mid-afternoon snack. The recommended potassium intake for an average adult is 4,700 milligrams (mg) per day, according to the American Heart Association. Sweet potatoes, chicken, broccoli, peas, Lima beans, tomatoes, potatoes and citrus fruits are excellent sources of potassium.
Spice things up
Just because you need to shake your salt habit doesn’t mean that flavor of your favorite foods should suffer. Choose fresh herbs and spices such as garlic, pepper and lemon juice to add flavor to your food without raising your blood pressure.
Lose weight, if you need to
Being overweight or obese ups your risk of a host of illnesses including heart disease. And if you haven’t heard, you can be “overfat” without being overweight. Overweight also increases the chances that you will develop high blood pressure, and this can be a double whammy to your heart health. Losing as little as five to 10 pounds may also help lower your blood pressure and improve heart health.
Get moving
Regular exercise helps us keep up a normal weight and reduces blood pressure levels, packing a one-two punch against heart disease, and many other health issues. The current recommendations call for moderate-intensity aerobic exercise (think brisk walking) at least 2 hours and 30 minutes each week or vigorous-intensity aerobic exercise for 1 hour and 15 minutes per week (think indoor cycling or running). Check in with your doctor before making any major changes to your workout schedule. Here are some other things that are affecting your blood pressure reading.
Know where you stand
Be aware of the things that can elevate your blood pressure reading before you go in—but definitely get your BP tested regularly. High blood pressure is silent so you don’t know if yours is elevated unless you get tested during your annual physical.
Understand the numbers
Normal blood pressure is defined as a systolic pressure (the top number in a blood pressure reading that measures heart beats while pumping blood) below 120 mm/Hg and a diastolic pressure (the lower number that reflects the pressure in the arteries between heartbeats) below 80 mm/Hg. Know your numbers and what they mean so you can prevent heart attacks and strokes by taking action to lower your blood pressure if it is elevated.
Fill up on fiber
Fiber makes us feel full for longer so we eat less and can keep up our weight. Aim for 21 to 38 grams of fiber each day. Great sources include dried beans, peas, fruits (with the skin on), vegetables and whole grains, according to the U.S. National Library of Medicine. Four slices of fiber-rich GG Scandinavian Bran Crispbread provides a whopping 80 percent of the recommended intake of fiber. Try it.
Indulge your sweet tooth
Dark chocolate, when eaten in moderation, may help keep blood pressure levels in check. Research suggests that the blood pressure-lowering properties come from antioxidant-rich compounds called flavonoids found in cocoa and dark chocolate. Most studies suggest 1 oz to 3.5 oz (roughly one chocolate bar) a day to reap the benefits. Dark chocolate still has calories so it’s important not to overdo it either as this could also lead to other complications with your health.
