A campaign run by Blood Pressure UK which encourages adults across the UK to know their blood pressure numbers, what they mean, and how to maintain a healthy blood pressure.
High blood pressure, also known as hypertension , is the pressure of blood in the arteries. If blood pressure is too high it can lead to narrowing of blood vessels and arteries which can cause damage to the heart or the brain. Over time, high blood pressure increases the risk of heart attack, stroke and heart failure, as well as kidney disease, dementia and certain eye conditions. Usually high blood pressure has no symptoms, which is why it is often called the ‘silent killer’.
When you have your blood pressure measured, it is written as 120/80mmHg. This is said ‘120 over 80’. The first number is the systolic pressure, which is when your heart is contracted and pushing blood around the body. The second number is the diastolic pressure,which is the pressure in your veins when the heart is relaxed. A blood pressure of 120/80mmHg is believed to be ideal. A blood pressure of 140/90mmHg is considered to be high blood pressure, regardless of age.
Contributing factors to high blood pressure include diet, lifestyle, stress, obesity, age, genetics, insulin resistance, high cholesterol and renal (kidney) insufficiency. High blood pressure is primarily a diet and lifestyle disease.
Some things you can do to maintain a healthy blood pressure include:
· Maintain a healthy body weight
· Exercise –aim for 30 minutes each day
· Don’t smoke
· Replace coffee, black tea and alcohol with water or green tea
· Eat less refined salt – choose Himalayan or sea salt rather than refined table salt
· Reduce and manage stress
· Eat plenty of omega-3 fatty acids – found in small oily fish such as salmons, sardines and mackerel, as well as linseeds/flaxseeds, chia seeds, hemp seeds and walnuts
· Consume magnesium rich foods such as green leafy vegetables, pepitas/pumpkin seeds and sunflower seeds to help relax blood vessels and arteries
· Eat ginger,garlic and onions to help maintain healthy blood viscosity
At HealthOptimising we believe in individualised and patient centred treatment. We use state of the art technologies to identify and treat the root cause of high blood pressure. If you have any queries or would like an appointment with one of our highly qualified and supportive practitioners we recommend that you start with an Optimal Health Assessment. Information here.