Elevated blood pressure, also known as ‘hypertension’, is a condition that increases the risk of developing several other disabling, and not least, life-threatening diseases such as ischemic heart disease or apoplexy. However, the limit for when someone’s blood pressure is elevated may vary in people, as some may have lower or higher blood pressure than others, without it being dangerous. According to the current guidelines, blood pressure is said to be elevated when the ‘ambulatory blood pressure monitoring’ (ABPM) exceeds 140 mmHG systolic and/or 90 mmHG diastolic.
At least one in four adults in the UK have elevated blood pressure, but many have not yet been diagnosed with it, simply because they do not realise that they have it. Hypertension may be caused by a different disease, but it is often a sign of an unhealthy lifestyle characterised by stress, unhealthy diets, lack of exercise etc. Triggering factors include: heritage, obesity, excessive alcohol consumption, a high salt intake and stress.
The 6 tips are:
Eat healthy
There is a diet aimed at lowering the blood pressure, which is called ‘DASH’ – Dietary Approaches to Stop Hypertension. The diet is rich in fruit and vegetables as well as low-fat dairy products and contains little fat in general. On this diet, your daily caloric intake must not exceed 2000 calories. Other parts of the diet consist of a small daily amount of lean meat and poultry.
Oily fish, such as salmon and tuna, are healthy alternatives to meat. The purpose of DASH is to keep the total daily calorie level from fat below 30 %. Simple unsaturated fats are healthier and contain plant oils, such as olive oil. Saturated fats and trans-fats should remain low. The intake of trans fats can be reduced by eating less processed and fried food.
Cut down on salt
Various studies have confirmed that there is a connection between elevated blood pressure and a daily diet with high levels of salt.
Exercise and lose weight
For individuals with elevated blood pressure, it is recommended to exercise 40 minutes 3-4 times a week with a moderate to high intensity-level. This can lower the pulse when you do not exercise and contribute to a weight loss to reduce the workload on your heart.
Quit smoking and reduce alcohol intake
It is recommended to cut down on the daily cigarettes and alcohol, but it is even better to completely stay away from both in order to lower blood pressure, as well as preventing additional complications.
A good night’s sleep
A number of scientific studies have shown that poor sleep is connected to elevated blood pressure. A good night’s sleep can therefore help reduce the blood pressure. Good sleep patterns and duration have also shown to be beneficial. A minimum of 7 hours’ of sleep is recommended.
Medical treatment
Physicians have medical guidelines for the treatment of elevated blood pressure. If you have your blood pressure measured other places than at the physician, and it turns out to be elevated, consult your own physician so that he/she can determine if you need medical help to lower your blood pressure.
Elevated blood pressure is a condition that develops throughout several years, and there is no quick solution to it. All methods for lowering the blood pressure require time in order to work and make a difference.
