High-Pressure Risks
Silent Killer
High blood pressure is one of the key risk factors for heart disease. The thing about high blood pressure is you can’t feel it. It has no symptoms. About half of people over 55 have high blood pressure. In some cases, high blood pressure is a sign of another disease.
Pump Pressure
Your heart is a pump, similar to a bike pump. As it pushes blood through the arteries, it increases the pressure. As your veins become narrowed, especially the smallest ones, the heart increases the pressure to circulate the blood. The pressure of the heartbeat is called systolic pressure. It is the first number in your blood pressure. In the case of 120/80, 120 is the systolic pressure.
Line Pressure
Because your circulation system is a closed loop, there is pressure in the system even between heartbeats. Just as if you had an old-style pump connected to a garden hose, the water keeps flowing even between pumps. The pressure between beats or pumps is called diastolic.
Target Levels
The ideal blood pressure is between 90/60 and 120/80. When normal blood pressure rises over 130/90, it’s time to take steps to lower it. Above 140/90, it is officially high blood pressure, which requires medical attention. Over 180/120 is considered an emergency.
4 ft of Water Pressure
To give you some idea of how strong blood pressure is, 90 is the same pressure as 4 ft of water. If you put a jug of water up 4 ft on a platform and connected a 4 ft hose to the ground, the pressure coming out of the hose at the bottom would be the same as the 90 used in blood pressure. 135 is the same as 6 ft of water.
Pressure Up with Age
As we age, everything in our body gets less flexible. Young, stretchy blood vessels make it easier for the heart to beat as they store and rebound the pressure like a rubber hose. When our vessels are stiffer, like plastic, the heart has to work harder to push the blood through. Narrowing arteries from cholesterol buildup also require higher pressures. And in a vicious cycle, higher blood pressure can also cause arteries to narrow.
Levels by Age
Overall, about 1 out of 5 adults has high blood pressure. By 50, the average person’s blood pressure is 130/82. By the time you reach 65, the average blood pressure is 139/84, with women more likely to have high blood pressure. Also, the more weight you carry, the higher your blood pressure tends to be. Over 65, half of people have high blood pressure.
Interlinked Conditions
Diabetes tends to stiffen the arteries. This eventually raises blood pressure. And over time, high cholesterol can harden the walls of the vessels and cause narrowing, which raises blood pressure. Kidney disease is closely linked with high blood pressure. High blood pressure is bad for the kidneys, and failing kidneys raise blood pressure. That is because the kidneys have a huge number of very small blood vessels. Kidneys are also responsible for removing salt from our bodies, which is related to blood pressure.
Measure at Home
Home blood pressure monitors are easy to use. Because you can measure your blood pressure at different times of the day, it is a more accurate picture than the one-time reading at the doctor’s office. For less than $100, you can measure your blood pressure at home anytime. Many of the devices work with a smartphone to track your readings over time.
Measure Twice
It is best to measure your blood pressure first thing in the morning before you eat or drink anything and then again in the afternoon. Wait an hour after drinking any caffeine as that can raise the levels. For the initial diagnosis of high blood pressure, the best measure is to wear a monitor for 24 hours to get a full picture of the daily blood pressure.
Salty Crew
In many people, but not all, salt intake is linked to high blood pressure. Salt causes water retention, which is why it raises blood pressure. As you eat more salt, your body hangs on to more water which swells between your cells. This makes it harder to pump blood through the vessels. A long-term diet high in salt, that is, a normal North American diet, increases the chance of getting high blood pressure.
Limit Salt
Limit foods to those with less than 200 mg of salt per serving. Avoid anything that has over 400 mg. Try to aim for a salt intake of around 2,000 mg in a day. Baked goods always have a lot of salt so limit those. And most packaged foods are jam-packed with salt.
Manage Blood Pressure
Potassium
Minerals are important in managing blood pressure. Potassium, something many of us are low in, can help lower blood pressure. It is key for a regular heartbeat. But because it’s so closely tied to heart rate, it can also be deadly, so deadly in fact, that it is used for lethal injection executions. But too little potassium causes irregular heartbeat. Low potassium can also cause muscle cramps as well as fatigue and trouble concentrating. The trick is to find the right level. A blood test can tell you your potassium levels.
Potassium for Salt
It is usually good to substitute potassium salt (the normal salt substitute) for regular salt if you have high blood pressure. It doesn’t taste exactly the same, but it’s close, especially in small amounts. It is also possible to take potassium tablets. The tablets are under 100 mg to limit the risk. Tablets are limited to 100 mg because a big dose of potassium at once can cause irregular heartbeat. So, take potassium tablets with food and only 1 tablet with each meal. Aim for around 4,000 mg of potassium a day.
Potassium in Foods
Foods high in potassium (in mg):
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Med baked potato (900)
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6 oz fish, turkey, or beef (500)
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Med sweet potato (450)
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Bananas (425)
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½ cup brown beans (400)
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Cup of milk (350)
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Serving of yogurt (300)
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4 tablespoons of raisins (270)
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Orange (250)
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½ cup broccoli (230)
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Pear (200)
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4 Tbs nuts (200)
Cal-Mag
Both calcium and magnesium manage blood pressure. They help blood vessels relax. It’s best to get them from food, but supplementing a small amount can be helpful.
Vitamin D
Vitamin D has a lot of beneficial effects. One of them is protecting against high blood pressure. Those with the highest levels of vitamin D are 30% less likely to have high blood pressure. It may be worth getting your vitamin D level checked to see if you need to take a supplement.
CoQ10
CoQ10 is another supplement that can reduce your blood pressure. This link is not as strong as vitamin D, but more than a dozen studies show that taking CoQ10 lowers blood pressure. In an average of 12 studies, a 100 mg daily dose of CoQ10 reduced blood pressure by about 10 points.
Folic Acid
Studies have shown that 5 mg a day of folic acid can reduce blood pressure by an average of 5 points.
Garlic
Garlic has many heart health benefits. One of them is lowering blood pressure. It can lower blood pressure by an average of 8 points, as much as many prescription drugs.
Omega 3
Over 70 good-quality studies have found that omega-3 can reduce blood pressure. In those with high blood pressure, omega-3 reduced it by 5 points. Significant even compared with prescription drugs. What is also important is the type of Omega-3 oil.
Alphabet and Omega
There are 3 types of omega-3: ALA, EPA, DHA. ALA is easy to get, so don’t worry about that. EPA and DHA occur mainly in oily fish, salmon being the best. Eating salmon twice a week will increase your DHA levels. If you don’t eat oily fish, consider a supplement. Look for fish oil that has about twice as much DPA as EPA. The best results were with 3,000 mg per day of total DPA and EPA together, which is often 4 or more big soft gels.
Eat Whole
Whole grains, fresh vegetables and fruits, skim milk, yogurt, nuts, and lean meats---these should make up most of your diet. Avoid sweets and a lot of baked goods as well as salty food and food that comes in a box. Processed food is a salt mine in a box.
Losing weight
Carrying extra weight usually raises blood pressure. Every 10 pounds you lose can reduce your blood pressure by as much as 5 points. That means if you lose 10 pounds, it could mean up to 5 points in lower blood pressure. But losing weight is hard, and don’t try to do it all at once. Try for steady, slow weight loss.
Avoid Vices
Smoking is one of the worst habits for your heart and your blood pressure. Work on a plan to quit. Your doctor can give you things that make quitting easier. Alcohol is known to raise blood pressure. Limit yourself to one drink a day.
Stress Reduction
Stress is known to cause high blood pressure. Find ways to reduce your daily stress, and set aside time for stillness. Take time to think about what you’re thinking about, ideally at the same time and in the same place every day. See the Mental Health Workout in this issue for more.
Exercise
Exercise, and especially do exercise that works the heart for a long time (cardio) and can help lower blood pressure. Cardio-style exercise is good for the whole circulation system. Something as simple as briskly walking for 45 minutes a day has big benefits.
Tai Chi
One particular type of exercise that has been researched at least 8 times in connection to high blood pressure is Tai Chi. Tai Chi involves slow controlled movements as well as slow breathing. The studies found that people averaged more than a 10 point reduction in high blood pressure from doing Tai Chi 4 days per week. This is better than many drugs. You can do Tai Chi at home by following a YouTube video or try to find in-person classes. And don’t worry about looking silly because you’re being a ninja for better health. Yoga, which also involves slow movements and focuses on breathing, may also be helpful.
Drugs
There are several classes of drugs that work in different ways to reduce blood pressure. Some of them try to remove salt from the body. Others, like beta-blockers, try to reduce the size of your heart contractions, and another type attempts to open up the arteries. All of the said drugs have side effects, from drowsiness to kidney failure. If you tried dietary changes, weight loss, exercise, and stress-reduction techniques, and your blood pressure is still very high, it may be worth considering a drug. Some drugs can lower your risk of a heart event.
Check It
There is no way for you to know if your blood pressure is high unless you check it. If it starts getting higher, get a home device to measure it. There are lots of options to reduce your blood pressure. If your blood pressure is high, try them all to lower it to a healthy level.
