What is blood pressure?
Blood pressure is the force of the blood pushing against the walls of the body's blood vessels. When blood pressure is measured, it is recorded as two numbers:
- The top number is called systolic pressure. This is the pressure of the blood pushing against the blood vessels when the heart beats. This number should be below 120.
- The bottom number is called diastolic pressure. This is the pressure of the blood pushing against the blood vessels when the heart is relaxed between beats. This number should be below 80.
You have high blood pressure if your top number is always above 140 or your bottom number is always above 90. High blood pressure is also called hypertension.
If you have diabetes or kidney disease your blood pressure should be below 130/80.
Why be concerned about high blood pressure?
When your blood pressure is high the heart has to pump harder than it is supposed to. This can lead to:
- Heart and kidney disease because of blood vessels being damaged.
- A lack of blood flow to the brain. This can lead to a loss of memory, concentration and judgment (dementia).
What increases blood pressure?
Family history
- High blood pressure is common in some families.
Overweight
Not enough physical activity
- People who do not get enough physical activity have higher heart rates. This increases blood pressure.
Too much alcohol
- Drinking more than 2 alcoholic drinks a day for men or 1 alcoholic drink a day for women can damage your heart muscle and increase blood pressure.
Eating habits
- Eating salty foods every day and not enough fruit, vegetables and milk products can increase blood pressure.
Smoking
Stress
- For some individuals, stress can increase blood pressure.
Are you at risk for high blood pressure?
What lowers blood pressure?
Is your blood pressure above 120/80? Read the list below to find out what you can do to lower it. The following are clinically proven ways to lower high blood pressure.
- Eat more
Eating more vegetables, fruit and low-fat milk products may lower your blood pressure by 6-11 points. - Go for a walk
Getting 30 minutes a day of any physical activity, like brisk walking, may lower your blood pressure by 8-10 points. - Lose extra weight
For every 10 pounds (4.5 kg) of weight you lose, your blood pressure may drop by 6-7 points. - Use less sodium (salt)
Limiting sodium to 2,300 mg (1 tsp salt) a day may lower your blood pressure by 3-6 points. - Limit alcohol
Limiting alcohol to no more than 2 drinks a day for men and 1 drink a day for women may lower your blood pressure by 2-5 points.
What do I need to do to lower my blood pressure?
Eat more of the right food
Eat more food that can help lower your blood pressure.
- Write down what you ate yesterday.
- Compare what you ate to the list below. Did you eat:
- 4-5 servings of vegetables, fresh or frozen
- 1 serving equals: 1 cup raw leafy vegetables, 1 medium tomato or potato, ½ cup green beans or carrots, or ½ cup vegetable juice
- 4-5 servings of fruit, fresh, canned in juice or frozen
- 1 serving equals: 1 medium fruit, ½ cup applesauce or berries, or ½ cup fruit juice (drink only 1 cup (250 mL) per day)
- 3 servings of low-fat milk products
- 1 serving equals: 1 cup 1% or skim milk, ¾ cup low-fat yogurt (175 g container).
It takes some planning to eat this many fruit, vegetables and low-fat milk products. Keep reading for some tips to help you do it.
How to eat more tasty food
To help lower your blood pressure use the 3 tips below. These tips will help you eat all the fruit, vegetables and low-fat milk products you need in a day.
- At lunch and supper eat 1 cup (250 mL) of cooked or raw vegetables, or 2 cups (500 mL) of tossed salad. This equals 4 servings of vegetables a day.
- Have 1 piece of fruit for breakfast. Pack 2 pieces of fruit and 1 small handful of dried fruit for lunch and snacks. This equals 4 servings of fruit a day.
- Drink 1 cup (250 mL) of 1% or skim milk with your breakfast, lunch and supper. This equals 3 servings of low-fat milk products a day.
More tasty tips to add more food to your day
- At supper fill half your plate with cooked vegetables and/or salad.
- Pack 1 cup (250 mL) raw vegetables to snack on during the day. Cut-up 1 big green pepper or 2 big carrots.
- Mix together 1 container of low-fat yogurt and ½ can of fruit like pears.
- Add fresh or frozen vegetables to spaghetti sauce, soup, stew, chili, or casseroles.
- Eat beans, lentils or a small handful of nuts or seeds at lunch instead of meat.
Dietary approaches to stop hypertension (DASH)
The "DASH" diet is based on Canada's Food Guide to Healthy Eating.
The DASH diet can lower blood pressure by 6 - 11 points. The DASH diet is:
- low in saturated fat, cholesterol and total fat
- high in fruits, vegetables, nuts, legumes (beans and lentils) and low-fat milk products
- low in sweets and snack foods
For more information on the DASH diet, please go to:
http://www.nhlbi.nih.gov/health/public/heart/hbp/dash
Go for a walk
Did you know that 63% of Canadians do not get enough physical activity? Physical activity helps to control your blood pressure.
Be active most days of the week for 30 to 60 minutes. You don't have to do it all at once. You can do it for 10 minutes at a time, 3 times a day.
Do activities that make you breathe a little faster. Some examples are brisk walking, dancing, swimming, and biking.
Who has the time?
Use the tips below to slowly increase your activity level to 30 to 60 mintes.
- Go for a 10 minute walk after meals.
- Take the stairs instead of the elevator.
- Make time for a new activity by watching less TV.
- Walk on a treadmill when you watch TV.
- Take an exercise class like yoga, dancing or aquasize. Do this with a friend to help you stick with it.
Use a pedometer to count your steps
A pedometer counts the number of steps you take. Add more steps each day until you are getting at least 10,000 steps.
How active are you?
Keep track of how many steps you do. Use the guide below to see how active you are.
0 to 5000 steps - Not active
5000 to 7500 steps - Low active
7500 to 10,000 steps - Medium active
10,000 to 12,500 steps - Active
12,500 or more steps - Highly active
Note: Before you start a new physical activity program talk to your doctor to make sure it is safe for you.
Lose extra weight
If you are overweight, a small weight loss can lower your blood pressure.
A healthy weight loss is no more than 1-2 pounds (0.5-1 kg) per week. Talk to your doctor or dietitian about setting a healthy weight loss goal.
What is a healthy weight for you?
To find a healthy weight for you:
- Ask for the handout "Healthy measures: body mass index and waist circumference", or go to
- http://www.hc-sc.gc.ca/fn-an/nutrition/index_e.html
Use less sodium (salt)
Sodium is found naturally in all foods. Salt is another name for sodium.
Processed and packaged foods are high in salt and sodium. Eat less of them to help lower your blood pressure.
Some examples are:
- Pickles, canned vegetables, tomato sauces and canned and packaged soups
- Sandwich meats like bologna and ham
- Ketchup, soy sauce, mustard and BBQ sauce
Tips to lower the sodium in the food you eat
- Do not use salt at the table.
- If the word salt, sodium or soda is listed in the first three ingredients on a food label, pick a different food.
- Read the nutrition facts panel on a food label. Choose foods with the least amount of sodium in 1 serving.
Limit alcohol
If you choose to drink, do not drink more than 2 drinks per day for men or 1 drink per day for women.
1 drink is equal to 1 bottle (375 mL) beer, 2/3 cup (150 mL) wine or 1 ½ oz (40 mL) hard liquor.
Discuss the use of alcohol with your doctor.
Reduce or stop smoking
When you quit smoking for a year, your risk of heart disease is 50% less than a smoker.
Learn ways to manage stress
Think about one thing that helps you to feel relaxed when you are stressed.
Talk to your friends or doctor about ideas to help you cope with stress.
Talk to your doctor
Take your high blood pressure pills every day. Get your blood pressure checked every 3 to 6 months, after your blood pressure goal is reached.
Ask your doctor or pharmacist if the vitamins, herbs or medications you are taking can increase your blood pressure.
Set a goal to lower your blood pressure
Focus on making small changes to help lower your blood pressure. Write down one small change you can make each week. Over time, these small changes will add up and help to lower your blood pressure.
Disclaimer
Reviewed by Alberta clinical experts. Brought to you by HealthLink Alberta. Copyright.
This material is designed for information purposes only. It should not be used in place of medical advice, instruction and/or treatment. For more health advice call Capital Health Link at 780-408-LINK (5465) 24 hours a day, seven days a week. In Alberta, call Toll-free: 1-866-408-LINK (5465)
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