Talking About Heart Health, Part 2

We know it’s important; we get it checked at the doctor’s office...but do we really understand it? 

I’m talking about blood pressure.

Blood pressure refers to the force of blood against artery walls. Measured in millimeters of mercury (mm Hg), it consists of two numbers: a top number (systolic), which measures the force when the heart beats; and a bottom number (diastolic), which measures the force in between beats. Both numbers are important indicators of heart disease risk. 

Blood pressure fluctuates during the day and naturally rises when we exert ourselves, such as during exercise. Concern arises when blood pressure is high during rest because this means the heart is overworked and our arteries are under too much stress. The high force of blood flow can damage not only the heart but other organs as well, such as the kidneys, brain, and eyes.

High blood pressure, known medically as hypertension, is a common problem. Worldwide, more than 1 billion people are estimated to have high blood pressure. In the United States, it affects one in three adults. Monitoring our blood pressure is important because high blood pressure -- which can be mild, moderate, or severe -- typically produces no symptoms. 

Genetics and stress may play a role in hypertension, but six lifestyle factors are definitively implicated in raising blood pressure: 

1. Salt. Also known as sodium chloride, salt retains water. Excess salt therefore keeps blood volume too high. The extra fluid pressure causes blood vessels to thicken and narrow in response to the stress, requiring higher pressure to move blood to the organs. 

2. Arterial plaque. Fatty deposits narrow the walls of our arteries, meaning higher pressure is needed to move blood through the smaller pipeline. 

3. Weight. All the cells in our bodies require blood, including fat cells. Every pound of fat requires an extensive system of capillaries, meaning the heart needs more pressure to pump blood through an enlarged system. Understandably, obese people are at five times higher risk for hypertension. 

4. Alcohol use. Not only is alcohol linked to higher blood pressure, but it can also contribute to weight gain.

5. Lack of exercise. Exercise can prevent excess weight, but it can also make blood flow more easily through the body.

6. Insufficient potassium. Helping to counteract the effects of sodium in the body, potassium is found abundantly in fresh fruits, vegetables, whole grains, and legumes.*  

Improving these lifestyle factors can go a long way in regulating blood pressure. The thought of addressing every factor at once may feel overwhelming, so try simple steps. You will feel more in control and likely under less...pressure. 

*Some populations, such as those with advanced kidney disease, may need to moderate potassium intake. Consult your healthcare provider for dietary guidance. 

References:

Learn More. (2015). N. Brown (Ed.), Lifestyle Medicine Institute.