High blood pressure (HYPERTENSION) is a serious disorder that significantly increases the risk of heart disease, encephalopathy, kidney disease and other diseases and is one of the main causes of premature death.
It is estimated that in the world there are 1280 billion adults aged 30 to 79 with hypertension and that 46% of them are unaware that they suffer from this disease.
There are two values for blood pressure: the first is the systolic pressure and corresponds to the moment in which the heart contracts or beats, while the second, the diastolic pressure, represents the pressure exerted on the vessels when the heart relaxes between one beat and another.
To establish a diagnosis of hypertension, measurements must be taken on two different days, and in both readings the systolic pressure must be greater than or equal to 140 mmHg and the diastolic pressure greater than or equal to 90 mmHg.
Most people with high blood pressure are unaware they have it, as the disease is not always accompanied by symptoms or warning signs, which is why it is often called a silent killer. Therefore, it is very important to have your blood pressure checked regularly.
What can I do to prevent high blood pressure?
- Reduce salt intake (to less than 5 g daily). Trick!: If you usually eat in restaurants for work reasons, order a dish made to order without added salt (for example: salad and meat or grilled fish).
- Consume more fruits and vegetables. Change your usual lunch or snack for 1 or 2 pieces of fruit.
- Perform physical activity regularly. Avoid elevators and always walk if you can.
- Do not consume tobacco. You'll save money so you can eat healthier.
- Reduce consumption of alcohol and sugary drinks.
- Limit the intake of foods rich in saturated fats
- Eliminate/reduce trans fats from the diet
What can I do to better control high blood pressure?
- Reduce and manage stress. Work and emotional stress directly influence blood pressure numbers. Find a time in the day to enjoy a relaxing activity (reading, listening to music, doing mindful breathing exercises, or whatever you like).
- Home blood pressure monitoring
Ambulatory Blood Pressure Monitoring ( ABPM ) is performed with a validated blood pressure monitor for at least 3 days and preferably for 6-7 consecutive days before each consultation.
Readings are taken in the morning and evening, in a quiet room after 5 min of rest, with the patient sitting and with his back and arm supported. 2 measurements should be made in each session, with a 1-2 minute wait between measurements.
Mobile phone apps can offer additional benefits, such as help remembering your BP measurement and storing, reviewing, and transmitting the data using a digital diary.
- Comply with the treatment for hypertension prescribed by your specialist.
If you have questions about the prescribed medication, how to take it or possible adverse effects, do not hesitate to take a consultation.
By Dr. María del Mar Pérez Gil , cardiologist at UICAR