Taking steps to control blood pressure

When your heart pumps blood round your body it produces pressure against the walls of your blood vessels. The force of this pumping is called blood pressure.

If your blood pressure is too high, it puts extra strain on your arteries and your heart which can eventually lead to heart attack or stroke.

Having high blood pressure which in medical terms is called ‘hypertension’ is not normally something that you feel or notice. It does not tend to produce obvious signs or symptoms.

The only way to know what your blood pressure is to have it measured. Blood pressure is measured in millimetres of mercury (mmHg) and is written as two numbers, the systolic which is the higher number over the diastolic which is the lower number.

For example, if your reading is 130/70mmHg, your blood pressure is ‘130 over 70’. The first number ‘130’ is your systolic blood pressure. This is the highest level your blood pressure reaches when your heart pumps.

The second number ‘70’ is your diastolic blood pressure which is the lowest level your blood pressure reaches as your heart rests between beats. Ideally, we should all have a blood pressure below 130 over 70 (130/70). This is the optimal blood pressure for people wishing to live a healthy life.

Your blood pressure increases with exercise which is normal. However, it should return to normal over a few minutes after resting. Maintaining this blood pressure keeps you at a much lower risk of developing heart disease or stroke.

If your blood pressure is above 130/70mm consistently at rest then you will need to lower it. Your family doctor can check. If is consistently high when you visit the practice don’t be alarmed, this may just be related to the anxiety of visiting a doctor.

If needed your doctor can refer you to a cardiologist for more in-depth evaluation.

The Mater Private Cork offers a same-day service where you are set up with a blood-pressure monitor, which is worn for a day or two. This allows for a more detailed and varied analysis of your blood pressure at different times of the day and during different activities. It also provides a more accurate evaluation of your blood pressure.

Most adults have blood pressure readings in the range from 130 over 70 (130/70) to 140 over 90 (140/90). If your blood pressure is within this range, you should be proactive in lowering it or stopping it rising.

Although people with blood pressure readings in this range may not think it is significant and even though this is not technically classified as ‘high’, someone with a blood pressure level of 135/85 is almost twice as likely to have a heart attack or stroke as someone with a reading of 115/75.

However, the good news is if you have high blood pressure there are things you can do to help to bring it down.

Too much salt will lead to raised blood pressure. Most salt intake is not what you add to your food but is in prepared foods like bread and breakfast cereals.

Eating more fruit and veg helps lower blood pressure. Adults should eat at least five portions of fruit and vegetables a day. A portion is 80g or roughly the size of your fist. Try to eat a range of fruits and vegetables.

Losing weight, if you need to, will help lower your blood pressure and reduce your risk of health problems. The best way to lose weight is to choose more low-fat and low-calorie foods and increase your physical activity. If you drink too much alcohol your blood pressure will rise.

Being moderately active for 30 to 40 minutes five times a week can keep your heart healthy and can lower blood pressure. Any increase in activity is good once it leaves you feeling warm and slightly out of breath. If you never exercise consult your family doctor before starting a regime.

In some instances, it is necessary to take medicine. If this is the case your doctor will advise.

www.materprivate.ie/cork; [e-mail]; 021 601 3258