What does Blood Pressure mean?

Blood pressure is the force in the arteries when the heart beats (systolic pressure) and when the heart is at rest (diastolic pressure).

Systolic Pressure: Systolic pressure (the first and highest number) is the pressure or force the heart places on the walls of your blood vessels as it is working/pumping with each heartbeat.

Diastolic Pressure: Diastolic pressure (the second and lowest number) is the lowest pressure the blood places on the walls of your blood vessels when the heart is relaxed between beats.

Both of these measurements are important. A high systolic pressure indicates strain on the blood vessels when the heart is attempting to pump blood into your bloodstream. If your diastolic pressure is high, it means that your blood vessels have little chance to relax between heartbeats.

While taking blood pressure, two measurements are important:

Systolic pressure and Diastolic pressure. If the two measurements were 110 and 70, they would be written as "110/70" and pronounced as "one-ten over seventy".

What is High Blood Pressure?
High blood pressure (or hypertension) is defined in an adult as a blood pressure greater than or equal to 140 mm Hg systolic pressure or greater than or equal to 90 mm Hg diastolic pressure.
High blood pressure directly increases the risk of coronary heart disease (which leads to heart attack) and stroke, especially when it's presentwith other risk factors.

Factors That Affect Blood Pressure

Everyone has blood pressure. It is the force of blood against the walls of the arteries caused when the heart pumps blood to the body parts. Your blood pressure doesn't always remain the same; it changes constantly day to day, moment to moment, according to your body's needs. For some individuals, blood pressure can be elevated above the normal range and cause health risks.

There are some factors that can increase the chance of having high blood pressure, over which you have no control. These include heredity (it has a tendency to run in families); sex (men are more likely to develop it than women); age (tends to occur most often in people over age 35); and race (African-Americans develop it more frequently than Caucasians).

However, there are some factors over which one can have control. The good news is that it is possible to change behaviors and improve your health and blood pressure through awareness of these factors:

EXERCISE
Exercise is an essential component for well-being. Regular exercise and/or an active lifestyle contributes to a healthy body. In fact, the benefits of regular exercise and an active lifestyle can help to lower mildly-elevated blood pressure and maintain weight. Scheduled aerobic exercise, such as walking, cycling, swimming, etc., for 20-30 continuous minutes at least 3-4 times a week, is considered optimum. Increasing daily activity by walking to and from class and work (rather than taking the bus) as well as walking up and down stairs (rather than riding elevators) for a combined 30-40 minutes throughout the day, contribute to an active lifestyle.

NUTRITION
Research has shown that diet affects the development of high blood pressure (hypertension). Recently, a study found that a certain eating plan can lower elevated blood pressure. A "combination" diet that is low in fat and rich in fruits and vegetables that is low in cholesterol and saturated fat, high in dietary fiber, potassium, calcium, and magnesium, and moderately high in protein is recommended.

Fruits and vegetables that are particularly high in potassium and magnesium are recommended, including tomatoes, potatoes, carrots, green peas, squash, broccoli, greens, artichokes, green and lima beans, sweet potatoes, apricots, bananas, dates, grapes, oranges, grapefruit, mangoes, melons, peaches, pineapples, prunes, raisins, strawberries, and tangerines.

Two to three servings of low fat dairy products per day contribute calcium and protein, Whole grains from cereals, breads and crackers contribute fiber and energy. For more potassium and protein, intake of lean meat, poultry and fish is moderate at less than 6 ounces per day. To boost potassium, fiber, protein, and energy even more, nuts, seeds, and cooked dried beans are recommended 4-5 times per week .

Healthy weight management and appropriate intake of salt (sodium) are both very important in blood pressure control. Intake of processed and fast food should be limited. Salt should not be added to food after it is cooked.

ALCOHOL
Alcohol is a drug - and regular over-consumption can raise blood pressure dramatically, as well as cause an elevation upon withdrawal. Alcohol intake should be limited. Also, alcohol is very high in empty calories and can be a factor in weight gain.

STRESS
The effects of stress can vary, but long-term, chronic stress appears to raise blood pressure. Various relaxation techniques, such as deep breathing, progressive relaxation, massage, and psychological therapy can help to manage stress and help to lower stress-induced blood pressure elevations.

SMOKING
Smoking causes peripheral vascular disease (narrowing of the vessels that carry blood to the legs and arms), as well as hardening of the arteries. These conditions clearly can lead to heart disease, stroke, and are contributing factors in high blood pressure.

Reducing the Sodium in Diet

What is Sodium? Where does it come in our diet from?

Sodium is a mineral needed by the human body for regulation of fluid balance, contraction of muscles and conduction of nerve impulses. To maintain the sodium/water balance, excess sodium is removed via the kidneys. Table salt contains sodium.

The major sources of sodium in our diets are processed, prepared foods and the salt we add to food during cooking or at meals. Sodium also comes from a variety of other sources. Baking soda, some seasonings, antacids, and condiments can contain large amounts of sodium. Some prescription and over-the-counter drugs also contain sodium.

Necessity to follow a lower Sodium eating pattern:

The human adult needs 500 to 1000 milligrams of sodium per day. A daily sodium intake between 1,100 and 3,300 milligrams is considered safe and adequate. This is equal to the amount of sodium in approximately ½ to 1½ teaspoons of table salt. Reducing sodium in the diet may reduce high blood pressure in some people. This in turn can decrease the likelihood of heart or kidney disease and stroke. A low-sodium diet may need to be combined with weight loss and exercise or medication to decrease blood pressure.

How to decrease Sodium intake?

The best way to cut back on sodium is to cut back on salt and salty foods and seasonings. When reading a Nutrition Facts Label, look for the sodium content.

Additionally:

• Cook from scratch. De-emphasize the use of processed foods.

• Use the salt shaker sparingly. Taste your food before adding salt.

• Choose fresh, frozen, or canned vegetables without added salt.

• Choose fresh or frozen fish, shellfish, poultry, and meat more often than canned or processed forms.

• Snack on fresh fruits and vegetables, which are low in sodium.

• Balance a high sodium food with others of low sodium content. Limit processed, cured or pickled foods.

• Read the Nutrition Facts Label to compare the amount of sodium in processed foods - such as frozen dinners, packaged mixes, cereals, cheese, breads, soups, salad dressings, and sauces. The amount of sodium in different types and brands often varies widely.

• Ask your grocer or supermarket to offer more low-sodium foods.

• Try to keep your daily sodium intake below 2500 mg.

• Read food labels. Buy products low in sodium, MSG, baking soda and other sodium-containing compounds.

• Choose foods labeled "low-sodium, " "reduced sodium" or "sodium free."

• Take note of the sodium content of your favorite condiments, particularly meat tenderizer, steak sauce, salsa, and catsup.

• Use alternate spices and herbs to season your food. Fresh vegetable and citrus juices work great too.

• Some people can use salt substitutes. These are high in potassium so people with kidney or other medical problems may not be able to use them. Ask your physician first.

• Choose nonprescription medications low in sodium. Ask your pharmacist about the sodium content of your prescription medication.

• When you go out to eat, choose low sodium menu items and ask that they prepare your meal without salt or MSG. Use pepper instead of salt to season your meal.

What is Low Blood Pressure?

Low blood pressure is blood pressure that is so low that it is causing symptoms or signs due to the low flow of blood through the arteries and veins. When the flow of blood is too low to deliver enough oxygen and nutrients to vital organs such as the brain, heart, and kidney; the organs do not function normally and may be permanently damaged. It should be noted that unlike high blood pressure, which is defined on the basis of blood pressure alone, low blood pressure is defined primarily by signs and symptoms of low blood flow. In fact, some individuals may have a blood pressure of 90/50 and have no signs or symptoms of low blood pressure, and, therefore, not have low blood pressure while others who normally have a blood pressure of 130/80 may develop symptoms and signs of low blood pressure if their blood pressure drops to 100/60.

People who have lower blood pressures have a lower risk of strokes, kidney disease, and heart diseases. Athletes, people who exercise regularly, people who maintain ideal body weights, and non-smokers, tend to have lower blood pressures. Therefore, low blood pressure is desirable as long as it is not low enough to cause symptoms and damage to organs in the body.

What are Low blood pressure signs and symptoms?

When the blood pressure is not sufficient to deliver enough blood to the organs of the body, the organs do not work properly and may be permanently damaged. For example, if insufficient blood flows to the brain, brain cells do not receive enough oxygen and nutrients, and a person can feel light-headed, dizzy, or even faint.

How is Low Blood pressure treated?

Low blood pressure in healthy subjects without symptoms or organ damage needs no treatment. All patients with symptoms possibly due to low blood pressure should be evaluated by a doctor. (Patients who have had a major drop in blood pressure from their usual levels even without the development of symptoms also should be evaluated.) The doctor needs to identify the cause of the low blood pressure since treatment will depend on the cause. For example, if a medication is causing the low blood pressure, the dose of medication may have to be reduced or the medication stopped.