Hypertension, or raised blood pressure, is a common condition affecting at least 6 million Australians and is a major risk factor for developing our biggest killer, cardiovascular disease. Things like heart attacks, heart failure, strokes, even vision loss, kidney failure, dementia and erectile dysfunction are associated with undiagnosed, untreated or poorly controlled hypertension. High blood pressure doesn’t usually cause any symptoms, hence it’s ominous other name, “the silent killer”.
Whilst we don’t fully understand the cause, we do know that blood pressure tends to rise as we get older, it can run in families, and lifestyle plays a major role.
But there’s plenty of good news too. Hypertension can be preventable, is easy to check for and pretty straight forward to treat. Sometimes a few lifestyle tweaks will bring it under control. If medication is necessary, there are a number of well-studied and very effective options.
What exactly IS blood pressure?
Ever wondered what the two numbers (e.g. 120/70) mean? The top number, aka the systolic blood pressure, is the pressure in your arteries whilst your heart is mid-beat, pumping them full of blood. The bottom number, aka the diastolic blood pressure, is the pressure in your arteries when the heart is between beats, relaxed and not pumping (it’s filling up with blood ready for the next beat).
Blood pressure normally fluctuates minute to minute, in response to several things including a change in position (from sitting to standing for example) or anything which lowers or raises our heart rate such as fear or stress. It’s only a problem if the blood pressure is raised most of the time.
What is a normal blood pressure?
Depending on your age and overall health, we generally like your blood pressure to be around the 120/70 mark, give or take. Heading towards 135/85 we’ll keep a closer eye on it, and 140/90 and above is considered high. Because of the normal fluctuations, we usually need to measure it over a few visits. We can also order 24-hour blood pressure monitoring to see what it does over the course of a day.
How often should I get my blood pressure checked?
This depends on your age and other health conditions, such as diabetes or existing cardiovascular disease, but also other risk factors such as family history, older age, being overweight or a smoker.
If you have no other illnesses and risk factors, you should get your blood pressure checked at least every 2 years. If you’re on blood pressure medication or have other risk factors or medical conditions, we tend to keep a closer eye on it, every 6 or 12 months.
What are the potential complications of hypertension?
Left undiagnosed, untreated or poorly controlled, high blood pressure, over time, can damage the heart and blood vessels throughout the body. This is especially true of the coronary arteries (supplying the heart muscle itself) and the arteries in the brain, eyes and kidneys.
All of which leads to an increased risk of:
- Heart attack
- Heart failure
- Stroke
- Kidney failure
- Dementia
- Vision loss
- Aneurysms
- Erectile dysfunction
Our 7 top tips for preventing and managing hypertension
But fear not! Whilst there are a few risk factors for hypertension that you can’t change (such as your age and family history), most are what we call modifiable, or things you can change.
1. Know your blood pressure and risk factors
First step is seeing your GP for a blood pressure check if it’s been a while, and to have a chat about other risk factors.
2. Eat a heart healthy diet
A heart healthy diet has been proven to lower blood pressure, in some cases as much as medication does! We have solid evidence for the Mediterranean diet and the DASH diet (Dietary Approaches to Stop Hypertension) at lowering blood pressure AND reducing the risk of other illnesses like diabetes, dementia and colorectal cancer.
Both of these eating styles are delicious, relatively straightforward and budget friendly. They include:
- Lots of fresh fruit and vegetable
- Moderate amounts of healthy carbohydrates such as from wholegrains
- Protein from plant sources such as legumes, lean meat, fish and eggs
- Healthy fats such as olive oil, avocado, omega-3 from fish and nuts
- Unflavoured dairy products like milk and yoghurt
- Nuts and seeds
- Minimal processed foods
- Low in salt
- Limited alcohol
You can read more about the DASH way of eating HERE.
3. Stay active
Regular physical activity such as walking, swimming, cycling or running has been proven to reduce blood pressure. Just 30 minutes a day, most days of the week can make a difference.
Read our blog post on exercising for heart health HERE
4. Quit smoking
We probably don’t need to explain this one too much! Except to say, e-cigarettes originally designed to help people quit, have been shown to have similar effects on the body as regular cigarettes. Your GP can help with healthy quitting strategies.
5. Maintain a healthy weight
If you’re overweight, losing even just 5% of your body weight can make a difference to your blood pressure and disease risk. Making some healthy eating swaps and increasing your movement can help, but if you’re struggling with your weight, your GP can work with you and go through the various options for healthy weight loss.
6. Manage stress
Easier said than done, but chronic stress that’s poorly managed can have detrimental effects not just on your blood pressure, but on your mental health and even your chronic disease risk. Simple strategies for stress management include:
- Taking some time out each day to do something you enjoy – even if it’s just a 10-minute tea break outside in the fresh air.
- Regular exercise
- Setting realistic goals
- Seeking support from friends, family, your GP or a counsellor
7. Medications
Sometimes medication is necessary to control blood pressure. There are several options and it’s important to take them regularly and have your blood pressure monitored to ensure they are working.
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