Introduction
Blood pressure is a measurement of the force against the walls of your arteries as your heart pumps blood through your body. Hypertension is another term used to describe high blood pressure.
Blood pressure readings are usually given as two numbers for example, 120 over 80 (written as 120/80 mmHg). One or both of these numbers can be too high.
The top number is called the systolic blood pressure. The bottom number is called the diastolic blood pressure.
- Normal blood pressure is when your blood pressure is lower than 120/80 mmHg most of the time.
- High blood pressure (hypertension) is when your blood pressure is 140/90 mmHg or above most of the time.
- If your blood pressure numbers are 120/80 or higher, but below 140/90, it is called pre-hypertension.
If you have heart or kidney problems, or you had a stroke, your doctor may want your blood pressure to be even lower than that of people who do not have these conditions.
Symptoms
There's a common misconception that people with high blood pressure, also called hypertension, will experience symptoms such as nervousness, sweating, difficulty sleeping or facial flushing. The truth is that HBP is largely a symptomless condition. If you ignore your blood pressure because you think symptoms will alert you to the problem, you are taking a dangerous chance with your life. Everybody needs to know their blood pressure numbers, and everyone needs to prevent high blood pressure from developing.
How can I know if I have Blood Pressure?
It is normal for your blood pressure to be different based on the time of day.
- All adults should have their blood pressure checked every 1 to 2 years if their blood pressure was less than 120/80 mmHg at their most recent reading.
- If you have high blood pressure, diabetes, heart disease, kidney problems, or certain other conditions, have your blood pressure checked more often at least once every year.
Food That Cure Blood Pressure
Skim Milk: It truly does a body good! Drinking heart healthy skim milk or 1 percent milk will provide you with calcium and vitamin D the two nutrients work as a team to help reduce blood pressure by 3 to 10 percent. Although this doesn't sound like much, it could add up to about a 15 percent reduction in risk for cardiovascular disease.
Spinach: A green leafy delight, spinach is low in calories, high in fiber, and packed with heart-healthy nutrients like potassium, folate, and magnesium key ingredients for lowering and maintaining blood pressure levels. An easy way to eat more of this great green? Try mixing fresh spinach leaves into salads or adding them to sandwiches.
Unsalted Sunflower Seeds: Sunflower seeds are also a great source of magnesium. A quarter cup of these makes a nutritious snack but be sure to buy them unsalted, since salted sunflower seeds are high in sodium, which you want to avoid.
Beans: Nutritious and versatile, beans (including black, white, navy, lima, pinto, and kidney) are chock-full of soluble fiber, magnesium, and potassium, all excellent ingredients for lowering blood pressure and improving overall heart health. Add beans to your favorite salads, soups, or wraps; as a bonus, they're pretty inexpensive.
Baked White Potato: Potatoes are rich in both magnesium and potassium, two vital nutrients for heart health. When potassium is low, the body retains extra sodium (and too much sodium raises blood pressure). On the other hand, when you eat a potassium-rich diet, the body becomes more efficient at getting rid of excess sodium. Like potassium, magnesium is also a key player in promoting healthy blood flow. Therefore, maintaining a healthy balance of both minerals can help keep high blood pressure at bay.
Bananas: This functional fruit is packed with potassium, so it's a great choice for an on the go snack. Add a banana to your breakfast or for an evening treat, slice a banana into several half-inch wheels, place them in a small plastic bag, and freeze.
Soybeans: Soybeans are another excellent source of potassium and magnesium. Look for soybeans in the pod (edamame) in the freezer case at your grocery store; for a healthy snack, boil one cup and pop them directly out of the shell into your mouth. If you miss the salt, lightly sprinkle with salt substitute.
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