| |
Blood pressure is the pressure of the blood in the arteries as it is pumped around the body by the heart. Blood pressure does not stay the same all the time – it changes to meet your body’s needs. It is affected by various factors including body position, breathing or emotional state, exercise and sleep.
If blood pressure remains high, it can lead to serious problems like heart attack, stroke, heart failure or kidney disease. Another name for high blood pressure is hypertension.
Measuring blood pressure
Blood pressure is usually measured by an instrument called a sphygmomanometer. It is best to measure blood pressure when you are relaxed and sitting or lying down.
Blood pressure is recorded as two numbers, such as 120/80. The larger number indicates the pressure in the arteries as the heart squeezes out blood during each beat. This is called the systolic blood pressure. The lower number indicates the pressure as the heart relaxes before the next beat. This is called the diastolic blood pressure.
Blood pressure varies
Blood pressure changes to meet your body’s needs. If a reading is high, your doctor may measure your blood pressure again on several separate occasions to confirm the level. Your doctor may also recommend that you measure your blood pressure at home or have a 24-hour recording with a monitor device. This can be useful if going to the clinic makes your blood pressure rise.
High blood pressure
There is no ‘ideal’ blood pressure reading. The following figures for clinic blood pressures can be used as a guide:
- Normal blood pressure – less than 120/80
- High-normal – between 120/80 and 140/90
High – equal to or more than 140/90
- Very high – equal to or more than 180/110.
High blood pressure usually does not give warning signs. You can have high blood pressure and feel perfectly well. The only way to find out if your blood pressure is high is to have it checked regularly.
Have your blood pressure checked regularly
If your blood pressure is ‘normal’ and you have no personal or family history of high blood pressure, a check every two years and during routine visits to your doctor is recommended. If your blood pressure is ‘high-normal’ (or higher) or you have a personal or family history of high blood pressure, stroke or heart attack, it is best to have it checked more frequently. Be advised by your doctor.
Controlling high blood pressure
If blood pressure remains high, it can lead to serious problems. You will be more at risk of these problems if you smoke, are overweight, are physically inactive, have diabetes, have high blood cholesterol, are socially isolated or suffer from depression.
Lifestyle changes are very important to help control high blood pressure. Some people may also need medication to control their high blood pressure.
You can help lower your blood pressure by making lifestyle changes (even if you take medication). Suggestions include:
- Achieve or maintain your ideal body weight.
- Be physically active.
- Limit your alcohol intake.
- Quit smoking.
- Decrease your salt/sodium intake.
Be active every day
Establish or maintain at least 30 minutes of moderate intensity physical activity on five or more days each week (150 minutes a week minimum). This can be done in smaller bouts of 10 minutes or longer, if this is more convenient.
Moderate intensity physical activity is activity that causes a ‘moderate’ noticeable increase in your depth and rate of breathing while still being able to whistle or talk comfortably. This may include brisk walking, cycling, low-paced swimming or anything that you enjoy that requires the use of your major muscle groups.
Some types of exercises, such as lifting heavy weights and body presses, can actually raise your blood pressure. These should be avoided if you have high blood pressure. Check with your doctor before starting a new activity or increasing your level or intensity. Be active safely. Build up your levels of activity gradually.
Enjoy healthy eating
Healthy eating is particularly important in controlling high blood pressure and reducing your risk of heart disease. Enjoying a variety of foods from the different food groups is the key to healthy eating.
Healthy eating is about choosing mainly plant-based foods such as:
- Vegetables, fruits and legumes (dried peas, dried beans and lentils)
- Wholegrain bread and cereals
- Moderate amounts of lean meats, poultry, fish and reduced fat dairy products
- Moderate amounts of polyunsaturated and mono-unsaturated oils and fats.
Reduce your salt intake
Reducing salt intake can also help control high blood pressure or help avoid high blood pressure altogether. To reduce your salt intake:
- Eat plenty of vegetables, fruit and legumes (for example chickpeas, kidney beans, baked beans and lentils).
- Choose low salt, wholegrain cereal foods such as breakfast cereals, bread, pasta, noodles and rice.
- Avoid seasonings, processed foods and takeaway foods (which are high in salt).
- Avoid adding salt to cooking or at the table.
Take medication if required
There is a large variety of medicines available to lower and control high blood pressure. Your doctor might call them ‘antihypertensives’.
These medicines do not cure high blood pressure but they do control it. Once you start to take medicines to control your blood pressure, you will probably need to take them for the rest of your life; however, the dose of these medicines may change over time.
If you need to take medication, your doctor will advise you on the correct type of medicine and the dose. Two or more different medicines are often needed to get good control of blood pressure and to keep any side effects to a minimum.
You need to make sure that you take your medicines regularly. Some things that may help you remember to take your medicines include:
- Take them at the same time each day.
- Use a weekly pill box.
- Mark it on a calendar or ask family and friends to remind you.
- Always carry a list of your medicines and their doses with you.
Other things you can do
You should also:
- Limit alcohol intake to no more than two drinks a day (men) or one drink a day (women).
- Be a non-smoker.
- Achieve and maintain a healthy weight.
- Take any blood pressure medication exactly as prescribed. Don’t stop or change your medication unless advised to do so by your doctor.
Where to get help
- Your doctor
- Your local community health centre
- Heart Foundation Tel. 1300 36 27 87
- For information on quitting smoking, call the Quitline Tel. 131 848
- Medicines Line Tel. 1300 888 763
Things to remember
- High blood pressure (hypertension) can lead to serious problems like heart attack, stroke or kidney disease.
- High blood pressure usually does not have any symptoms, so you need to have your blood pressure checked regularly.
- Lifestyle is very important in helping to control high blood pressure and its associated risks. Ask your doctor for advice.
You might also be interested in:
Blood count.
Blood pressure (high) - hypertension.
Blood pressure (low) - hypotension.
Dizziness - orthostatic hypotension.
Early death - how to reduce your risk.
Early death in Victoria - causes.
Fainting.
Heart disease - risk factors explained.
Kidney disease - prevention.
Physical activity - it's important.
Pre-eclampsia.
Salt.
Stroke prevention.
Want to know more?
Go to More information for support groups, related links and references.
|  |
|
