Hypertension or high blood pressure is called a ‘silent killer’, as there are usually no warning signs. It is vicious enough to cause a heart attack or stroke, and anyone can develop it.
The human heart beats, on average, 3,000 million times in a lifetime! The slower the beat, the less the stress, the longer the life!
What is high blood pressure and how is it measured?
Imagine watering your garden. You need a certain amount of water pressure to come from the tap, through the hose and onto your flowers. Too high a pressure and your flowers would be water-blasted and damaged. Your hose may also get damaged from wear and tear. Too low a pressure and you may stand there all day and your flowers may be dried up. This applies to your body. Generally speaking, your heart is your tap, your arteries are your hoses, and your organs are your flowers. The only difference is, you cannot feel that water-blasting sensation in your body, and that’s what makes it a ‘silent killer’.
Blood pressure is measured by checking how hard the blood is forcing against the artery wall. There is a top number called systolic pressure, measuring when the heart beats and pushes/pumps the blood around the body, and the bottom number called diastolic pressure which measures when the heart is at rest between beats. The ideal blood pressure to aim for is around 120/80.
Blood pressure is measured by checking how hard the blood is forcing against the artery wall. There is a top number called systolic pressure, measuring when the heart beats and pushes/pumps the blood around the body, and the bottom number called diastolic pressure which measures when the heart is at rest between beats. The ideal blood pressure to aim for is around 120/80.
How do I reduce my blood pressure?
Alongside other cardiovascular risk factors, improving your blood pressure means improving your lifestyle. Eat well, sleep well, exercise, maintain a healthy weight, limit your alcohol intake and quit smoking. High caffeine intake can also cause rapid heartbeat and irritability. Lower your caffeine and rest your body.
In relation to diet, just as we tend to think of sugar when it comes to diabetes, we tend to think of salt when it comes to high blood pressure. However, cutting back on salt, no doubt is important, is not the only nutrient involved. The U.S. National Heart Lung and Blood Institute supported two studies called the DASH study (Dietary Approaches to Stop Hypertension) and the DASH-Sodium study. It encourages a high intake of fruits and vegetables, and included nuts, whole-grains, low-fat dairy products, and oily fish. The aim was to improve physiological functions in the body with more magnesium, potassium, calcium and omega-3. Blood pressure decreased with the DASH diet, and the DASH-Sodium diet showed that there were further decreases in blood pressure when sodium levels were decreased. All the more reason to lower your salt and dig into the spice cupboard!
In relation to diet, just as we tend to think of sugar when it comes to diabetes, we tend to think of salt when it comes to high blood pressure. However, cutting back on salt, no doubt is important, is not the only nutrient involved. The U.S. National Heart Lung and Blood Institute supported two studies called the DASH study (Dietary Approaches to Stop Hypertension) and the DASH-Sodium study. It encourages a high intake of fruits and vegetables, and included nuts, whole-grains, low-fat dairy products, and oily fish. The aim was to improve physiological functions in the body with more magnesium, potassium, calcium and omega-3. Blood pressure decreased with the DASH diet, and the DASH-Sodium diet showed that there were further decreases in blood pressure when sodium levels were decreased. All the more reason to lower your salt and dig into the spice cupboard!
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