Highpressure

blood
and the heart
A healthy pressure
Your heart pumps blood around your body. As blood flows
through your arteries, it does this under pressure, so it can
reach all parts of your body and even be pumped against
gravity to your head when youre standing upright just
like the pressure in your water system at home helps water
to flow to the shower head or tap.
Your arteries have a layer of muscle in their walls that enables
them to constrict or relax and change the pressure of the
blood flowing through them just like squeezing a garden
hose increases the pressure of the water.
Your blood pressure will fluctuate throughout the day in
response to your bodys activities, which is normal. But,
if your blood pressure remains high and uncontrolled (a
condition known as hypertension), it puts your heart and
circulatory system under strain and increases your risk of
heart disease and stroke.
The higher your blood pressure, the higher the risk.

A heart under pressure

High blood pressure can cause physical stress to the arteries, making them weaker and less elastic.
These damaged arteries can then fur up and narrow and result in heart disease, angina or even a
heart attack.
High blood pressure also means your heart has to work harder as it pumps against a higher resistance.
Eventually, this can cause it to enlarge, make the heart muscle weaker and lead to heart failure.
High blood pressure can also lead to strokes, kidney failure or dementia.

One third of men and women in England

and Scotland have or are being treated for high blood
pressure; but many more are thought to have high
blood pressure that isnt diagnosed. You know your
shoe-size, your height, make sure you know your
blood pressure too.

At risk
In nearly all cases, the exact cause of high blood pressure
is unknown, but there are a number of factors known to
increase the risk of developing high blood pressure. Some
of these factors, like age or family history, cant be avoided,
but many of them can be greatly reduced by making some
simple but worthwhile lifestyle changes.
You are more likely to have or develop high blood pressure if you:
have a family history of high blood pressure | have diabetes or kidney disease | are of
African-Caribbean or South Asian origin | are over 60 | eat too much salt | are overweight or obese |
dont take enough exercise | drink too much alcohol | dont eat enough fruit and vegetables
 A numbers game
High blood pressure is also known as the silent killer. Silent because there are usually no symptoms;
killer, because it leads to many premature deaths each year.
To find out if you have high blood pressure you need to have it measured. Its painless, quick and
definitely worth doing. It can be measured at your local surgery, health centre, gym and many shops and
chemists. You can also do it yourself using a home monitor, just make sure you follow the instructions
carefully and, if you have any concerns, talk to your GP.

Two important numbers

A blood pressure reading gives two numbers:
The higher number, known as systolic blood pressure, is the pressure as blood is
pushed through your arteries when the heart contracts
The lower number, or diastolic blood pressure, is the pressure in the arteries
when the heart relaxes between each heartbeat

Everyone has different blood pressure depending on things like Blood pressure guidelines in mmHg*
age, genetics, fluid intake, stress levels, or even the time of day.
Thats why recommended blood pressure readings are given a systolic diastolic
range. Yours should be within the ideal range.
High above 140 above 90
High blood pressure is generally defined as 140 or above
Target if you
(systolic) or 90 or above (diastolic), written as 140/90 or more.
have certain
If you have cardiovascular disease or other related conditions
pre-existing below 130 below 80
such as kidney disease or diabetes, your target should be to
health
keep your blood pressure below 130/80. Changes to your
conditions
lifestyle can lower your blood pressure, but medication may be
needed, depending on how high your reading is and what other Ideal between between
risk factors you have. 90 and 60 and
120 80
As your blood pressure fluctuates throughout the day, one
reading isnt enough to diagnose high blood pressure. Low below 90 below 60
Several readings taken on different occasions, when you
are relaxed, will indicate better whether you have high blood
pressure or not.

Steps for a healthy blood pressure

A healthy weight and
waist-size
Generally, the heavier you are,
the higher your blood pressure
will be and the more at risk you
are of developing heart disease
and diabetes. Lose weight
slowly, but surely, by eating
fewer calories while burning
more through increased activity.
Reduce your portion size, eat
when hungry, stop when full and
follow a heart healthy diet low in
fat, sugar and salt.
Get your body moving
30 minutes of exercise a day,
five times a week, at a level that
makes you feel warm, slightly
out of breath and gets that
heart beating faster, can help
to control and lower your blood
pressure. Regular exercise is
great for your heart, arteries and
cholesterol levels. It can help
alleviate stress, which may also
cause your blood pressure
to rise.
A little help
Your GP may prescribe
medication to help you control
it depending on how high it is
and whether you have other
risk factors for heart disease
or other medical conditions
such as kidney problems and
diabetes. But lifestyle changes
are still important, not just for
blood pressure control but for
reducing the other risk factors
for heart disease.

Your diet can also have a BIG impact on your blood pressure, so turn the page for some important advice
Take the pressure
off your diet
Cut down on salt
Many everyday food items, processed foods, takeaway and restaurant meals are high in salt, so we
easily get more than our body needs and this increases our risk of high blood pressure.
Check the food labels for salt and sodium, choose lower salt versions where possible, and go easy on
salty foods. Ban salt at the table and when cooking, use herbs, spices and garlic instead. Lo-salt and salt
alternatives still contain some sodium, so use them sparingly, or not at all. Dont worry your taste buds
will soon adjust to a less salty diet and your blood pressure will benefit.

Step up your vegetable and fruit intake

Step up your vegetable and fruit intake. A heart healthy diet, low in saturated fat and salt, but with at
least five portions of a variety of vegetables and fruit, can help lower blood pressure.

Drink wisely
Drinking above the weekly recommended limit of 14 units increases your risk of developing high blood
pressure and makes things worse if you already have high blood pressure. Whats more, alcoholic drinks
are high in calories and can add to your waistline. Give your blood pressure a rest by staying within the
recommended safe limits. Try to spread your units over a week and include at least two alcohol-free days.

Recommended maximum Salty foods

anchovies | olives | nut mixes | Bombay mix | bought
salt intake for adults: 6g salt sandwiches | soups | cooking sauces, | pizzas |
(1 teaspoon) per day takeaways | tins of beans | veg and tuna in salted
water | cheese slices | stock cubes | gravy mixes |
Food labels sometimes list salt as sodium. bacon | ham | salami | burgers | sausages | breads |
Remember: 1 gram sodium = 2.5 gram salt ciabattas | naan | breakfast cereals | some biscuits,
cakes | muffins and cereal bars

A heart healthy approach

Keeping your blood pressure healthy is very important. A heart healthy lifestyle can help you achieve
this and will also help to avoid many of the other risk factors for heart disease.
Care for your heart wholeheartedly by choosing a heart healthy diet, exercising regularly, keeping your
weight and waist under control and being smoke-free.

Heart Research UK is a national charity funding

pioneering research into the prevention, treatment More information
and cure of heart disease. We also support
Other Heart Research UK leaflets are
community-based lifestyle projects encouraging
available on the following topics
people to look after their heart health.
For more information contact us on healthy eating | cholesterol
0113 234 7474 or email us at | exercise | stress | smoking
lifestyle@heartresearch.org.uk | general healthy heart advice | women
Visit our website www.heartresearch.org.uk and their hearts and many more.
Registered charity no. 1044821. Heart Research UK, Suite 12D, Josephs Well, Leeds LS3 1AB.