High Blood Pressure*
by LTC Sally Culp

Should you worry about high blood pressure?

Definitely, YES! High blood pressure, whose medical name is hypertension, is a condition you must take seriously. Everyone has a blood pressure. It is the measurement of the amount of pressure the blood places on the vessels within the body. As the blood moves through the body, it leaves off oxygen and nutrients while it picks up the cell's waste. A normal blood pressure is considered to be less than 120/80.

What do these numbers mean?

The blood doesn't just flow at a continuous rate. The heart is a pump, and its main job is to push small amounts of blood forward; then it rests. While the heart rests, it fills. When full, it pumps again. Pump and fill. Push out the blood and rest. The top number of your blood pressure reflects the pressure in the arteries at the time the blood is being pushed. This is called systolic pressure. The bottom number is the pressure when your heart is resting, called the diastolic pressure. Heart rates speed up when the body demands more oxygen, such as during exercise, and slows when there are fewer demands, such as sitting to watch TV. Blood pressure also fluctuates according to the demands of your body. The systolic pressure (top number) is the one to change, reflecting the work of your heart. The diastolic (bottom number) remains fairly constant because it is the pressure on the arteries when your heart is at rest.

What is high blood pressure?

We say one has high blood pressure when the diastolic pressure stays over 89 or the systolic pressure remains elevated, usually more than 139. The cause of hypertension is often unknown. As you age, blood vessels lose their elasticity and narrow due to plaque caused by cholesterol deposits. If you check your pressure and it is high, repeat the test several days in a row. If it remains high, see your doctor. The doctor will look for causes and give you a plan to bring your pressure under control.

Check your blood pressure often.

The easiest way to tell if you have a blood pressure problem is to have it checked. Such symptoms rarely occur before life changing damage; you can't rely on how you feel. This is a simple, quick, painless test offered at health fairs, drug stores, and other health-related places. Your pressure needs to be checked at least once a year, preferably more frequently.

How to Control High Blood Pressure.

There are several things you can do to actively combat the "Silent Killer." Diet, lifestyle changes, and medications are the main weapons.

• Cut down on salt. Check labels and learn which foods are high in salt and avoid them. Bacon, sausage, chips, soups, and many diet foods are some examples of high salt foods. Learn other names that salt is called, such as soy sauce, baking soda, MSG, Na, and sodium. Americans as a whole use far too much salt, and everyone should be cutting down to healthy levels or about 500 mg a day. Always taste your food before adding salt. Also avoid saturated fats. Low fat foods will help you lose weight and control your cholesterol level.
• Overweight can contribute greatly to high blood pressure. It's possible to avoid using hypertension medications by simply getting down to your recommended weight especially if you are more than 20% overweight. Dieting must be under your doctor's care. He can advise you of your desired weight and ways to reduce.
• Exercise regularly. Walking, bicycling, or swimming three times a week for at least 30 minutes are examples of a regular exercise program. This will also help you to lose weight and make you healthier in general.
• Stop smoking. Smoking damages and constricts blood vessels, thereby raising blood pressure and increasing chances of forming clots. Smoking is a risk factor of stroke and heart disease also, giving you a double chance of these dreaded conditions.
• Control alcohol and caffeine use. Both chemicals raise blood pressure. Limit alcohol to 1 ounce of alcohol or less a day and drink decaffeinated beverages as part of your new lifestyle.
• Keep stress under control. Eliminating stress completely may be impossible, so use relaxation methods, exercise, and a positive attitude to control it. A good sense of humor can be the best stress reliever. There are stress management classes available throughout the community and workplace.
• Take your medicine, as the doctor directs. Call the doctor if there are any side effects whether major or minor. Your doctor can adjust the dosage or switch to a different medication to eliminate the problem. Never stop taking your medicine without your doctor's consent. This can cause a sudden, life-threatening increase in your pressure that you will not be aware of until the damage has happened.

Choosing a healthy lifestyle.

Maintaining this healthy lifestyle can be difficult at times. There are support groups for weight loss or quitting smoking. Fitness clubs or the YMCA may help to continue an exercise program. Check the newspaper, telephone book, hospital, and local community groups for names and numbers of workshops or classes being offered for stress management and nutritional advice. Most hospitals have numbers to call, which can tell you about the variety of classes being offered. Often these classes are free. This is a good resource for more detailed information about hypertension.

In conclusion, don't let yourself become a victim. Have your pressure taken at least once a year. Any of the healthy lifestyle changes will help prevent high blood pressure, to help you lower it. If your pressure is high, you need to see a doctor to get a plan to control your hypertension.

* Original article updated September 2004 to incorporate new research findings.

See also:
Preventing High Blood Pressure
Blood Pressure: Your Body's Warning Lights
Preventing Stroke

* Original article updated September 2004 to incorporate new research findings.

This article represents a chapter from "Executive Wellness: A Guide for Senior Leaders" - an online book written and edited by staff and contributors at the U.S. Army Physical Fitness Research Institute (USAPFRI), U.S. Army War College, Carlisle Barracks, Pennsylvania.