Download Blood Pressure and New Beginnings

Blood Pressure and New Beginnings
Stephanie Polizzi, MPH, RD, CHES
Faculty and Regional Health Education Coordinator
OSU Extension Family & Community Health
May is busting out all over and that’s a wonderful thing. The beautiful colors,
blooming flowers, chirping birds all inspire us with new beginnings and fresh starts. But
sometimes busting out is not so wonderful, like when it’s an artery. May is both the National
Blood Pressure and National Stroke Awareness Month so you MAY want to pay attention.
There’s a reason why high blood pressure is called “the silent killer.”
What is blood pressure Your blood circulates throughout your body, being pushed
through your arteries and veins by the contraction, or pumping of your heart. Blood moves
through your lungs where it picks up oxygen and then is circulated to all your cells. As your
heart contracts, it pushes a large amount of blood, called a “bolus” which exerts pressure on
the arteries. As the blood moves further from the pump, blood pressure reduces. Hence,
measuring this pressure is usually done fairly close to the heart, like in your upper arm.
Blood pressure is measured by identifying two numbers, the pressure when the heart
contracts, called systolic, and the pressure between beats when the heart is resting and
refilling with blood, diastolic. The ideal systolic pressure is less than 120, measured in
millimeters of Mercury (mmHg) and ideal diastolic is less than 80 mmHg and it is the ratio
of these beats which defines your blood pressure (usually written as <120/80).
High blood pressure High blood pressure, also called “hypertension” (HTN), is
when each of these two numbers is elevated, indicating that the heart is having to work
harder to push blood out to the body. A consistent reading of 140/90 is considered high blood
pressure and suggests you may want to begin making lifestyle changes to improve your ratio.
Typically, most attention is given to the top number which tends to rise steadily with age and
the build-up of arterial plaque. If your blood pressure is higher than 180/110, you are
considered in hypertensive crisis which indicates the need for immediate emergency
intervention. In children, normal ranges are lower than adults, depending on age and size.
There are typically no signs of high blood pressure (which is why it is referred to as the silent
killer) but overly low blood pressure can cause light-headedness, thirst, fainting and death.
Causes of hypertension Various factors such as age and sex, even time of day can
influence blood pressure (blood pressure tends to be higher in the afternoon and lowest at
night). As we age, the flexibility of our arteries declines. When the heart pumps blood, it
pushes out a large amount, requiring the arteries to expand to accommodate. As arteries lose
flexibility, the bolus of blood puts added resistance against a nonexpanding artery, increasing
pressure. Pressure may also be increased if the arteries are clogged with cholesterol and
plaque. Blood pressure also goes up when the viscosity, or thickness, of the blood is
increased, like when it is more like syrup than water, as is the case in uncontrolled diabetes.
When blood pressure is high, the heart has to work harder to pump the same amount of
blood, sometimes pumping in smaller, quicker bursts, which is much less effective for
circulating oxygen and nutrients.
Consequences of HTN The risk of vascular disease increases as your blood pressure
goes up. Vascular disease is any health problem that derives from damaged arteries,
including heart disease, peripheral artery disease (PAD) and diabetes. High blood pressure
can force blood through a narrowed artery with such force that it ruptures a piece of plaque
which can travel and block arteries in the heart, lungs, legs and brain. Long term HTN can
also weaken the arteries causing them to balloon and burst (aneurism). High blood pressure
can damage tiny capillaries, too, like those in your kidneys and eyes.
Reduce your risk of heart attack and stroke According to the American Heart
Association, about 1 in 3 adults has high blood pressure (33.5%). The Mayo Clinic
recommends several ways to lower your risk for HTN. First, have your blood pressure
checked regularly. Lose the extra pounds around your waistline by walking or doing aerobic
activity 30-60 minutes most days of the week. Consume mostly whole grains, fruits and
vegetables and reduce foods that contribute saturated fat and cholesterol (cholesterol is found
only in animal products). Read labels to consume only low sodium foods and add less than a
teaspoon of total salt to your foods per day.
In addition, foods that increase your body’s ability to make Nitric Oxide (NO) work
to naturally expand your arteries and increase flexibility. NO is a gas manufactured from the
nitrates and nitrites found in raw dark green leafy vegetables, beets and other vegetables.
Consuming a daily salad of kale, arugula, endive or spinach will help keep your arteries
flexible and wide open. These foods also provide potassium, which helps to excrete excess
sodium thus lowering blood volume and pressure.
Bottom line In general, those behaviors which lower your cholesterol also lower your
blood pressure, and your risk for vascular disease like heart attack and stroke. Nitric oxide
sources like kale and other greens can be grown year round in most areas of our region
(contact your local Extension office to get help from a Master Gardener volunteer). Use less
processed or packaged foods (which are typically high in sodium) and consume more whole,
unrefined foods. And of course, try to get outside every day for a walk in the beautiful spring
weather and enjoy all the new growth. Just leave the busting out to the blooming flowers.
Health Presentations Curry County’s first nutrition symposium will be held May 16th at the
Chetco Activity Center in Brookings from 10:15 to 1:15. This event is a way to gather local
resources, providers and enthusiasts to bring nutrition education to Curry County. The
symposium is sponsored by Leightman Maxey Foundation and OSU Extension. To register,
contact Dee Ann at [email protected].
For more great health tips, subscribe to the free monthly newsletter Wellness Ink, prepared by
OSU Extension Family & Community Health. To subscribe, contact 541-572-5263 ext 292
or e-mail [email protected]. Electronic copies are free. May’s issue is Using
Your Bean. Coming in June: Moving More.