Hypertension: 7 Ways You Can Control High Blood Pressure
By Sharon Holmes, director of nursing and accreditation – ComForCare Home Care
You may feel perfectly fine, happily unaware your circulatory system is under stress from high blood
pressure. Due to busy schedules and daily concerns, it can be easy to overlook a health concern like high
blood pressure, since it usually has no apparent symptoms.
While your blood pressure may be perfectly under control now, chances are it will become a concern in
the future. According to the Public Health Agency of Canada, adults aged 55 to 65 years with normal
blood pressure have a 90 percent risk of developing high blood pressure during their lifetime.
What is Blood Pressure?
The heart pumps blood throughout the body with every beat. Blood pressure is the force of that blood
pushing against the artery walls. While some fluctuations in blood pressure are normal due to activities
and situations, consistently high pressure can damage the body.
High blood pressure goes hand-in-hand with other health conditions, such as heart attack, stroke, heart
failure and kidney disease. Heart disease and stroke are leading causes of death in Canada. The Public
Health Agency of Canada reports elevated blood pressure is related to the development of
cardiovascular diseases and cardiovascular mortality doubles with each 20/10 mmHg increase in blood
pressure.
High blood pressure, also known as hypertension, is a blood pressure monitor reading of 140/90 or
higher. An optimal blood pressure is less than 120/80. Normal blood pressure is less than 130/85, while
normal- high blood pressure is in the range of 130-139/85-89.
If your blood pressure reading is over 140/90 at two or more medical appointments, your doctor likely
will want to begin treating you for high blood pressure.
Controlling Blood Pressure
You can help prevent or control high blood pressure by following these seven suggestions:
1. Don’t smoke – This unhealthy habit damages your blood vessels as well as your heart and
lungs. See your doctor for guidance about smoking cessation programs.
2. Eat healthy -The Dietary Approaches to Stop Hypertension (DASH) plan emphasizes
whole grains, fruits, vegetables, skim dairy products, seafood, poultry, beans, seeds and
nuts. It focuses on less salt, added sugars, fat and red meats. According to the Harvard
Medical School, limiting salt (sodium chloride) intake to 6 grams, or about 1 teaspoon,
per day can reduce systolic blood pressure (the top number) by 2 to 8 points.
3. Be active – Physical activity can help lower blood pressure while giving your heart a
healthy workout. Doing 30 minutes of brisk walking or other aerobic activity most days
of the week can lower systolic blood pressure (the top number) by 4 to 9 points. If the
amount of exercise seems too much, break it into manageable blocks. For instance,
try walking briskly for 10 minutes three times a day.
4. Maintain a healthy weight – Your blood pressure increases along with your body weight.
If you are overweight or obese, losing as few as 10 pounds can help lower blood
pressure. For example, someone who is overweight can lower systolic pressure by one
point after losing two pounds.
5. Limit alcohol – Alcohol can raise your blood pressure and add extra calories that may
lead to weight gain. The Public Health Agency of Canada recommends limiting the
amount of alcohol to one to two “standard” drinks a day or less. A standard drink is a
regular-sized bottle or can of beer, a 1.5 ounce shot of hard liquor or a regular-sized glass
of wine.
6. Reduce and manage stress – Find quiet moments to relax during the day. Sit quietly,
close your eyes and take a few deep breaths. Let go of worries and anger. Maintaining a
calm attitude can be good for your health!
7. Take your blood pressure medicines – If you are on medications, be sure take them as
prescribed. Medications work best when you take them consistently. Some common
medications prescribed for high blood pressure are beta blockers and diuretics.
For more information check out www.comforcare.ca.