Did you know that one in every four adults has high blood pressure (also known as hypertension)? Did you know that uncontrolled high blood pressure can lead to stroke, kidney damage, and even blindness? HBP is a major threat to overall health because it tends to harden your arteries and make it much more difficult for your heart to pump.
Blood pressure is measured in two different ways: diastolic and systolic. If you go see your doctor and he explains that your readings are 115/75, he means to say that your systolic blood pressure is at 115mm Hg and your diastolic blood pressure is at 75mm Hg (and that you’re healthier than a horse!). The systolic BP measures the pressure in your arteries when your heart beats (contracts). The diastolic BP measures the pressure in your arteries between beats (when your heart is relaxed). Knowing and understanding your blood pressure readings can help you manage your health and also help you decide if you need to make any lifestyle changes. Look at this chart to see how your blood pressure measures up:
| Blood Pressure Category |
Systolic mm Hg (upper #) |
Diastolic mm Hg (lower #) |
|
| Normal | less than 120 | and | less than 80 |
| Prehypertension | 120 – 139 | or | 80 – 89 |
| High Blood Pressure (Hypertension) Stage 1 |
140 – 159 | or | 90 – 99 |
| High Blood Pressure (Hypertension) Stage 2 |
160 or higher | or | 100 or higher |
| Hypertensive Crisis (Emergency care needed) |
Higher than 180 | or | Higher than 110 |
If you are showing signs of unhealthy blood pressure you may want to make some lifestyle changes:
- quit smoking
- get some light aerobic exercise at least 3 times per day for at least 20 minutes at a time
- watch the amount of salt in your diet
- stop drinking alcohol
- cut down on meats - especially fatty red meat
- eat more fruits and vegetables - the more colorful your vegetables are the move vitamins you receive
- lose weight (this has the most dramatic effect)
- speak to your doctor about beginning a medication regime
A diet that may have an effect on lowering blood pressure is called the DASH diet. It is basically a low salt, low meat diet, that introduces a whole new world of fresh and natural vegetables onto your plate. This will help lower your BP and will also help you slim down. Imagine the day when you are 20 lbs lighter with the BP of a 20 year old. There are many books with recipes that follow the DASH guidelines. I have made some excellent DASH meals in the past that have left me craving for more.
High blood pressure can be a precursor to various heart diseases later on in life. Start to take control of your BP as early as possible so that you can live a nice long life. High BP can be diagnosed has been diagnosed as early as the mid to late twenties. I was diagnosed at 26 and I learned to take control as quick as possible. Living a healthy lifestyle now will lead to a longer life later.
Have a great weekend!
Eric