By Dr. Claude Gallant
Your Blood Pressure
Learn about this important aspect of health
One in five Canadians has high blood pressure. It is one of the main risk factors for atherosclerosis, cardiovascular disease, stroke and kidney disease, so it is very important that it is properly controlled. Often labeled “the silent killer,” high blood pressure or hypertension has no symptoms, so 43 percent of people who have it have no idea that they do.
If left untreated long enough high blood pressure damages blood vessel walls, causing scarring which promotes atherosclerosis. It puts a heavy strain on the heart, eventually weakening it. Consistent high blood pressure can cause blood vessels in the brain to burst, resulting in a stroke. Treatment includes anti-hypertensive drug therapy and lifestyle modification. The best way to protect yourself from high blood pressure is through small modifications within daily life.
Blood pressure is the measure of the force your blood puts on the walls of your arteries. Normal blood pressure is below 120/80 mm Hg (millimetres of mercury). The top number represents the pressure when your heart contracts and pushes blood out (systolic pressure) and the bottom number is the lowest pressure when the heart relaxes between beats (diastolic pressure).
Maintain a healthy body weight
In the last 25 years, the number of overweight Canadians has increased dramatically. Studies show that body weight is directly associated with high blood pressure, and your BMI –body mass index, a ratio of weight-to-height – can be an indicator of health risks. It's recommended that you maintain a BMI of less than 25 kilograms/metre2. If you are overweight, any weight loss (even 10 percent) will effectively lower your blood pressure. Calculate your BMI at www.nhlbisupport.com/bmi/
Increase your physical activity
Exercise can dramatically lower blood pressure and help maintain healthy body weight, but remember to set realistic goals. If they are measurable and attainable, you can congratulate yourself when you achieve them, and keep at it.
- Find enjoyable scheduled activities like an aerobics or yoga class. You simply show up, follow the instructor, and you’re done! You’ll also meet people with similar interests who may help to keep you motivated.
- Make small changes: use the stairs instead of elevators or escalators, walk instead of driving, and instead of sitting in front of the television or computer after dinner, take a stroll.
- Surround yourself with a support group of family and active friends to keep you motivated and moving.
Eat a balanced diet
Studies confirm the correlation between a healthy diet and healthy blood pressure. One type of diet called DASH (dietary approaches to stop hypertension) is recommended by the American Heart Association and was proven to help maintain a healthy body weight, and lower cholesterol levels and blood pressure. It emphasizes a diet rich in low fat dairy, fruits and vegetables while reducing bad fats and cholesterol. Its tips are available for free online at www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf
Lay off salt
Blood pressure is negatively affected by salt. Clinical studies show that reducing salt intake can prevent and manage hypertension.
- Try cutting the salt in recipes in half and see if you can tell the difference. You can always add it later.
- Restrict fast food restaurant meals and prepackaged foods high in salt and fats, which are bad for your weight and heart.
- Be a smart shopper by checking labels. Buy unsalted alternatives of soups and canned foods. Avoid salt-preserved foods like smoked, salted, cured or corned meats.
- Look for low sodium alternatives when buying salt. You can now get products like healthesalt, which tastes and bakes the same as salt with half of the sodium (but lots of healthy potassium).
Brighten up your dinner plate
Colourful fruits and vegetables contain higher antioxidant levels, so eat up! Blueberries, pomegranates, cranberries, kale and spinach are great choices. Fresh is best, though some of these are seasonal, so frozen is an option. Green tea is a good source of antioxidants and has been used for centuries to treat ailments. Clinical evidence demonstrates that epigallocatechin gallate (ECGC) and other green tea constituents help to reduce blood pressure, lower bad (LDL) cholesterol and enhance the functioning of cells in blood vessels.
Increase potassium
In cases of hypertension, potassium is the opposite of salt. High levels of potassium intake are directly linked to low blood pressure. The easiest and best way to increase your intake is to select foods rich in potassium. These include bananas, papayas, raisins, broccoli, artichokes and potatoes.
Reduce alcohol
There is a direct correlation between alcohol consumption and blood pressure. Adult men should consume no more than 14 drinks spread out during the week, and nine per week for women. Keeping within healthy limits will benefit your entire health.
Eat fibre
Fibre helps lower cholesterol and triglyceride levels, improving circulation and reducing the risk of stroke and heart disease. The Heart and Stroke Foundation recommends including lots of fibre in your diet, from 25 to 38 grams daily, but a typical Western diet provides about half of that. Supplements are available but don’t rely only on them. Foods like whole wheat, oatmeal, and raw fruits and veggies are great sources. If you choose to combine a healthy diet and a fibre supplement, read labels. Many products claim to have high fibre content, but may not. The newest types can be added to any drink or soft food without any taste or texture.
Maximize omega-3's
The evidence is so strong for omega-3 fats and heart health that every health agency recommends increasing your intake. Consumption of omega-3 from fish oil, fish or supplements reduces blood pressure and is critical for overall good health. There are three kinds of omega-3s: DHA (docosahexaenoic acid), EPA (eicosapentaenoic acid) and ALA (alpha-linolenic acid). All are beneficial but the first two, DHA and EPA are more absorbable. Fatty fish like salmon, herring, mackerel, tuna, sardines and anchovies are great sources. ALA is the vegan friendly omega-3, but is not as easily used by the body, having to go through multiple inefficient steps before it may be used, so vegans should consume more (almost 15 times as much) to get the same benefits. ALA can be found in walnuts, flax and hemp oils.
Multiple factors influence blood pressure, but the best option for you and your loved ones is to maintain a healthy lifestyle. Love your heart and it will love you back!
