Mention the phrase “blood pressure,” and the
average adult is likely to stand still. For all
reasons, issues relating to blood pressure readily
arrest attention because it’s one aspect of
personal health matter that determines whether or
not you stay alive — and in sound health.
Physicians say the normal blood pressure is below
120/80 mmhg (millimeters of mercury). Pre-
hypertension is diagnosed between 120/80–
139/89; Stage 1 hypertension is between 140/90–
159/99; and Stage 2 hypertension is a blood
pressure above 160/100, hence the need to
monitor your blood pressure religiously once you
hit age 40.
Blood pressure and health
Experts at the America-based National Heart, Lung
and Blood Institute say about one in three adults
has high blood pressure. And, as scary as it is,
they warn that the condition usually presents with
no signs or symptoms. As such, you may be
walking around blissfully unaware that your days
are numbered because of uncontrolled high blood
pressure!
“You can have it for years without knowing it.
During this time, though, high blood pressure can
damage your heart, blood vessels, kidneys, and
other parts of your body,” the scientists enthuse.
Knowing your blood pressure numbers is
important, they advise, even when you’re feeling
fine. “If your blood pressure is normal, you can
work with your physician to keep it that way. On
the other hand, if your blood pressure is too high,
treatment may help prevent damage to your body’s
organs,” they add.
The age, sex factors
Physicians warn that blood pressure tends to rise
with age. However, they add, following a healthy
lifestyle helps some people to delay or prevent rise
in blood pressure altogether.
“People who have high blood pressure can take
steps to control it and reduce their risk for related
health problems. Key steps include following a
healthy lifestyle, having ongoing medical care, and
following your treatment plan,” General
Practitioner, Dr. Folabi Awolaye, counsels.
In terms of gender, experts say men are at risk if
their waist measurement is greater than 40 inches
(102 centimeters); while women are at risk if their
waist measurement is greater than 35 inches (89
cm).
Good life, good BP
Of course, those whose blood pressures are high
are advised to keep in constant touch with their
physicians, just as they are also always
counselled to imbibe healthy dietary habits and
lifestyle that will not only return their blood
pressure to normal, but also keep it at healthy
level.
So, what is the natural way to realise a healthy
blood pressure level? Here…
Lose weight
A Consultant Cardiologist, Dr. Peter Olumide, says
there’s no arguing the fact that unwieldy weight
poses health risk any day. He warns that the
heavier you are on the scale, the more likely is
your risk of high blood pressure; and that by losing
weight, you are doing your blood pressure a world
of good!
He also reveals that if you’ve been placed on some
blood-pressure medications, losing weight would
make the drugs more effective.
Lower your salt intake
Olumide notes that people with family history of
high blood pressure could have blood pressure
that is particularly salt sensitive. Nutritionists
corroborate this, saying since there is no way to
determine if an individual is sodium sensitive, it is
advisable for all of us to lower our sodium (salt)
intake.
A nutritionist, Mrs. Tolu Afuwape, says the problem
is with the “hidden salts” rather than with using a
salt shaker. “When you habitually eat processed or
canned foods, you unwittingly consume more than
the recommended daily salt intake, because
processed foods such as bacon, salami, cured
meat, barbecued meat, etc; or canned foods of all
categories, contain added salts that are meant to
preserve them from going bad.
“Loading yourself with such foods will ruin your
health in no time; so, avoid them like the plague
that they are,” Afuwape advises.
Take tea
Generally, tea is good for the body; but when it
comes to lowering high blood pressure over a
period of time and keeping it at healthy level,
nutritionists recommend hibiscus tea.
For instance, researchers from Tufts University
say “the phytochemicals in hibiscus are probably
responsible for the large reduction in high blood
pressure when taken as tea.”
They are of the view that many herbal teas contain
hibiscus and should therefore be adopted as
healthy drinks because they are known to reduce
blood pressure in pre- and mildly hypertensive
adults.
Again, a Professor of Preventive Medicine at the
Northwestern University Feinberg School of
Medical, Dr. Linda Van Horn, says consuming
potassium-rich fruits such as beans, baked potato,
green leafy vegetables, plain yoghurt, salmon fish,
avocados, bananas, cashews, walnuts, coconut
water, watermelon seeds, home-made orange
juice, sweet potato, fresh tomatoes, etc., will boost
your blood pressure-lowering efforts.
Go easy on booze
While the debates have continued unabated about
the pros and cons of alcohol use, Awolaye is
categorical in warning that alcohol can actually
raise blood pressure by several points. “It can also
reduce the effectiveness of high blood pressure
medications you may be using,” he notes.
His advice? “As much as possible, avoid alcohol;
the disadvantages outweigh whatever advantages
you may be told it has.”
Reduce your stress level
Increased stress can mean increased blood
pressure, at least temporarily. If you’re at risk for
high blood pressure due to being overstressed,
you’ll want to pay particular attention to lowering
your stress.
Many activities can help you stay calmer in the
face of daily life stressors. Many of the same
healthy actions that are good for your blood
pressure — like eating right and exercising — can
also be stress preventers.
In addition to exercise, other forms of relaxation
like meditation or deep breathing can also be
helpful, physicians say.
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