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What is blood pressure?
What causes high blood pressure?
How can I reduce my risk of high blood
pressure?
The heart is one of the hardest-working organs in your body. Every heartbeat
pumps blood through more than 96,000 km of blood vessels, delivering oxygen and
essential nutrients to all your vital organs. That's an amazing feat for a
little muscle no bigger than your fist.
When you have high blood pressure (known medically as hypertension), your heart
has to work even harder than normal to circulate blood through your system. All
that extra effort puts a strain on your heart muscle and damages organs and
arteries. High blood pressure can double, or even triple, your risk of heart
disease and stroke. It also increases your risk of kidney disease and eye
damage. If you have high blood pressure, it's important to take steps to control
it as soon as possible.
What is blood pressure?
The term "blood pressure" refers to the amount of pressure that blood exerts on
the inner walls of your arteries as it circulates through your body.
Each time your heat beats, blood is forced into the arteries, causing your blood
pressure to rise. As your heart relaxes between beats, your blood pressure
naturally falls.
Your blood pressure level is determined by two measurements:
1. Systolic pressure - this represents your blood pressure when
your heart is contracting or tightening during a heart beat
2. Diastolic pressure - this represents your blood pressure
when your heart is relaxing between beats
A blood pressure reading will report both of these measurements. For example, a
normal, resting blood pressure is less than 120/80. The systolic pressure is the
higher number (120) and is always written first. The diastolic pressure is the
lower number (80) and is always written second. The higher your blood pressure
levels, the harder your heart is working. You are considered to have high blood
pressure if your blood pressure readings are 140/90 or higher.
Your blood pressure can change often throughout the day. It is usually lower
when you are at rest and higher when you are active. Even simple activities,
such as lying down or standing up can change your blood pressure levels. Other
factors, such as emotions, pregnancy, smoking, the general environment and
medication can also affect your blood pressure.
Because your blood pressure changes so often, one above-normal test result does
not mean that you have hypertension. Your doctor will take at least two more
blood pressure readings before making a decision about your blood pressure
levels.
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What causes high blood pressure?
In the majority of cases, the cause of high blood pressure is unknown. As you
get older, your chances of developing hypertension increase, especially if other
members of your family have it. Your lifestyle choices can also contribute to
blood pressure problems. A list of the major risk factors for high blood
pressure is provided in the sidebar on this page.
Hypertension is often called "the silent killer" because symptoms don't become
evident until the condition is so advanced that it's causing organ damage.
The only way to find out if you have hypertension is to have your blood pressure
measured. If you're over the age of 20, it's recommended that you have your
blood pressure checked at least once every two years. If your blood pressure is
higher than normal, your doctor may recommend more frequent testing.
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How can I reduce my risk of high blood pressure?
A healthy, active lifestyle is one of the best ways to prevent high blood
pressure. By eating a nutritious, balanced diet, getting regular exercise and
avoiding excessive stress, you can significantly reduce your risk of heart
attack and stroke.
Here are some useful suggestions for keeping your blood pressure under control:
| • | Control your weight -
losing even a small amount of weight can lower your blood pressure. You'll
find lots of helpful tools, guides and tips for healthier living in the
Eat smart and Find your
healthy weight sections.
| | • | Lower your stress
levels - finding positive ways to cope with stress will help keep
your blood pressure levels within normal ranges:
| o | Relaxing your body will often relax
your mind - simple activities, such as
deep breathing,
relaxation techniques,
meditation,
stretching
or walking will ease tension in your muscles and mind. The board also offers
workshops on the Mind,
body stress connection and An introduction to
relaxation that you
may find helpful.
| | o | Learn more about improving
your work-life balance by visiting the
Your life section.
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| | • | Discover active
living - living an active life is one of the best things you can do
for your health. Try to include 30 minutes of physical activity in every
day. Find out more about
being active
. You'll be surprised how easy it is to make physical activity a regular
part of your day.
| | • | Cut down on salt
- too much sodium in your diet can increase your blood pressure. Sodium is
found in salt and in many prepared foods. Visit
Keep it to a minimum
for more information about reducing salt in your diet.
| | • | Reduce the amount of
alcohol you drink - drinking alcohol can increase your blood
pressure. Alcohol is also high in calories, so drinking too much can make it
difficult to keep your weight under control. To learn more about limiting
your alcohol intake, visit
Keep it to a minimum.
| | • | Stop smoking
- if you smoke and have high blood pressure, you're at much greater risk of
having a stroke. Stopping smoking will also help you get better results from
your blood pressure treatment. If you don’t smoke, try to avoid secondhand
smoke. Get practical advice on how to
stop smoking.
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Risk factors for high blood pressure
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| • | Age – If you are over
the age of 65
| | • | Genetics - If both
your parents have high blood pressure, your risk of developing it increases
to one in three
| | • | Ethnicity – Certain
ethnic groups, such as Black Canadians, First Nations, Aboriginal Peoples,
Inuit or South Asians are more at risk for high blood pressure
| | • | Obesity – Being
overweight is a risk factor - especially if weight is stored around your
abdomen. Your body shape
can have a surprising affect on your health
| | • | Diabetes – diabetes
increases your high blood pressure risk factors
| | • | Stress - high stress
levels can increase blood pressure or contribute to unhealthy lifestyle
choices that increase your risk
| | • | Drinking alcohol
| | • | Smoking
| | • | Hormones – some women
develop high blood pressure during pregnancy or if they take oral
contraceptives
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Do you know the warning signs of heart attack and stroke?
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You may help save a life if you recognize the signs
and take action quickly.
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Do the DASH!
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Studies have shown that the DASH diet (short for Dietary
Approaches to Stop Hypertension)
can dramatically reduce blood pressure levels in as little as two weeks, if
followed correctly.
The DASH diet is low in salt, fat and sugar and high in fruits,
vegetables and low-fat dairy products. It is also rich in potassium, magnesium,
calcium, protein and fibre.
If you have high blood pressure – or even if your blood pressure is
normal - you should seriously consider "doing the DASH" to get the long-term
benefits of this heart-healthy diet.
You can find more information about the DASH diet by visiting:
The Heart and Stroke Foundation
website
The U.S. National Heart, Lung and
Blood Institute website
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Stress can be a serious threat to your
health.
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Recipes for your health
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Looking for a new taste treat tonight? Try this delicious recipe for
honey-glazed chicken. It's low in fat and sodium and high in flavour!
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