Introduction
Your blood pressure (BP) is the measure of pressure applied by your blood to the walls of the arteries, the network of vessels that supplies blood throughout the body. It's measured by systolic pressure -- how hard the blood pushes when the heart beats -- and diastolic pressure -- how hard it pushes between heartbeats. Ideally, adults should have a BP below 140/90 (systolic pressure over diastolic pressure).
Consistently high blood pressure is known as hypertension. It can lead to serious medical problems, including strokes, heart attacks and kidney disease. Keeping your blood pressure low is essential to maintaining good health.
Symptoms
Hypertension is referred to as the "silent killer" because people who have it rarely experience symptoms until the problem becomes serious. They often only learn about their condition during routine exams, when they visit the doctor about another concern, or by self-checking their blood pressure at a pharmacy.
Very high blood pressure (160/100) or rapidly rising BP can lead to what is known as a hypertensive crisis. Symptoms include early morning pulsating headaches, especially behind the eyes, visual disturbances, nausea and vomiting. Over the long term, this can lead to chest pain (angina), heart attacks, heart failure, stroke, kidney (renal) failure, peripheral arterial disease, eye damage (retinopathy) or an abnormal heartbeat.
Causes/Risk Factors
The most common risk factor related to high blood pressure is arteriosclerosis, a condition in which the arteries grow narrow due to clogging. Typically, a diet rich in saturated fats, meat and refined products, and low in fresh vegetables, fruits and fibre from whole grains is to blame. Obesity and lack of exercise also increase the risk of hypertension.
Emotional factors can play a role in high blood pressure. Stress, anger and anxiety must be addressed and effective coping mechanisms put in place to deal with them.
Like arteriosclerosis, kidney disease is another condition with the potential to cause high blood pressure. Age can also be a significant contributing factor: as a person grows older, the artery walls become less elastic, increasing the risk of hypertension.
What You Can Do
Learn to read and monitor your own blood pressure. Strive for 135/85 or less in your home readings and 140/90 or less in clinic readings. (If you have diabetes or kidney disease, your goal should be 130/80 or less.)
Engage in 30-60 minutes of physical activity daily. Start with short exercise periods, increasing each day, and avoid strenuous exercises and competitive sports. Walking is an excellent form of moderate physical activity; consider signing up for the Pedometer Program.
Don�t smoke and avoid secondhand smoke. If you do smoke, take steps to quit immediately.
Limit your salt (sodium) consumption and beware of salt hidden in processed foods.
Limit your consumption of saturated fat from animal sources and artificially hardened vegetable fats like shortening and margarine, as well as refined vegetable oils. Soybeans, tofu and nuts are alternative sources of protein. They�re low in saturated fats and salt, high in fibre, and provide important vitamins and minerals.
Eating a diet high in vegetables and fruits is a good way to control high blood pressure. Enjoy a balanced, nourishing diet based on the recommendations of Canada's Food Guide.
While coffee and alcohol don't directly cause hypertension, they can contribute substantially to raising blood pressure. In cases of high blood pressure, use of these substances should be reduced and, preferably, eliminated.
Build your stress resilience by addressing any underlying emotional issues. A healthy balance of work and relaxation is important. Avoid intense and constant stress and learn to use stress-reduction techniques such as deep-breathing exercises.
What You Can Take
Potassium lowers blood pressure by reducing blood-vessel constriction caused by adrenalin. Eat one apple or more a day for potassium and pectin. Other vegetables and fruits high in potassium are avocados, cabbage, potatoes, corn, lima beans, tomatoes, bananas, oranges, grapefruit, prunes and raisins.
Fresh asparagus is an excellent food for reducing blood pressure. Besides being high in potassium and low in sodium, it contains asperagin, which stimulates kidney function.
High blood pressure has also been linked to calcium and magnesium deficiency. Green, leafy vegetables are a good source of calcium, as are dairy products, while almonds and cashew nuts are high in magnesium.
Nuts and seeds should be eaten daily to provide protein, fat-soluble nutrients and the essential fatty acids omega-3 alpha-linolenic and omega-6 linoleic acid. Use unrefined, cold-pressed nut and seed oil, especially pumpkin, sunflower and flaxseed oil, on salads and in dishes that do not require heating. (Heat destroys essential fatty acids.)
Blood pressure medication is usually recommended when someone�s blood pressure is consistently high. It may take several different medications to get the blood pressure down within a more acceptable range. If you're forgetting to take your medication or getting your pills mixed up, let your doctor know.
Further Resources
Contact the Heart and Stroke Foundation of Canada at www.heartandstroke.ca or 264-5549.
