High blood pressure is defined as having systolic pressure of 135mmHg or higher and or diastolic pressure of 85mmHg or higher.

The normal BP for adults is less than 130/80mmHg. If the average BP is more than 135/85 mmHg. Consult your doctor.

Blood pressure is never constant

 

Blood pressure changes throughout the day, and even fluctuates by the minutes. Measuring only once a day does not reflect the actual status of the blood pressure condition. Monitoring trend of blood pressure fluctuation would provide better evaluation of the patient’s condition.

Blood pressure measured at the clinics may be different from those measured at home

 

Besides fluctuations, an observation known as “white coat effect” may also contribute to different blood pressure readings. Most people are anxious when visiting the doctor and could experience a rise in blood pressure. On the other hand, people are usually more relaxed at home, and have lower blood pressure readings.

High blood pressure has few symptoms

 

Many people who suffer from high blood pressure are unaware, as the illness has no symptoms. If left undetected, these people are at risk of developing more serious illness like stroke, heart failure, kidney failure, and even heart attacks. Early detection for people who are at risk can be achieved by regular blood pressure measurement.

High blood pressure is not related to family history

 

Even a person with no previous history of high blood pressure can develop hypertension from lifestyle factors. Some of these factors include:

 

     o    Stress
     o    Gender
     o    Lack of exercise
     o    Increasing age
     o    Poor diet
     o    Being overweight

 

The wide range of factors that can influence blood pressure is an important reason why one should monitor blood pressure as often as possible.

• Have your blood pressure checked by your doctor.

• If you have high blood pressure, follow your doctor’s advice about changing your diet and lifestyle habits.

• If your doctor has prescribed medication for your high blood pressure, it is very important to take it regularly. If you have any new symptoms, call your doctor.

• Measure and record your blood pressure at home regularly. This information may be valuable to your doctor in evaluating your condition.

• Cooperate. You and your doctor must work together in order to keep your blood pressure and your diabetes under control.

Omron Blood Pressure Monitors are not intended for use during exercise or activity. We recommend you avoid eating, smoking and exercising for at least 30 minutes before taking a measurement.

Stay Physically Active

 

People often have misconceptions about the intensity and type of exercise needed to produce healthy benefits. The best way to become physically active is to find something you enjoy doing when it’s convenient for you.

Eat Foods Low In Saturated Fats and Cholesterol

 

The American Heart Association recommends that you limit your average daily cholesterol intake to less than 300 milligrams.

Maintain Proper Weight

 

Measurement of body fat composition is the key to long-term success.

Have Regular Medical Checkups

 

You and your doctor must work together to keep your health in check.

Don’t Smoke or Use Other Tobacco Products

 

As soon as you stop smoking, your risk of heart disease and stroke starts to drop.

Have Your Blood Pressure Checked Regularly

 

High blood pressure makes your heart work harder, which may add strain on the heart and arteries. If you have high blood pressure, follow your doctor’s advice about changing your diet and lifestyle habits.

Generally, normotension (normal blood pressure) is defined as less than 130mmHg for systolic value (SBP) and less than 85mmHg for diastolic value (DBP). The higher the blood pressure, the more load on the blood vessels, and this can damage the vessels. In the worst case, blood vessel walls can develop holes causing internal bleeding. When this happens in the brain, it is called a stroke. In addition, high blood pressure increases the myocardial workload so that the heart must work harder to maintain adequate blood flow to the body. This causes ischemic heart disease (IHD) such as a heart attack (myocardial infarction) and angina. People with hypertension have the increased risk of suffering from of having a stroke. Conversely, It is also known that those with normal blood pressure have a lesser risk of ischemic heart disease (myocardial infarction and angina) and stroke. Thus, it can be concluded that keeping blood pressure within a normal range to prevent these occurrences is of the utmost importance.

There is an easy way to remember how to adopt a heart-healthy lifestyle. Do it the 3-5-7 way:

Healthy Heart Diet Principles

     - 3 Highs (high in fiber, freshness, plant-based protein)
     - 5 Lows (low in fat, cholesterol, salt, sugar and alcohol)
     - 70% Full

Healthy Heart Exercise Principles

     - 3 km walk (or 5,000 steps) per day
     - 5 times a week
     - Exercise Heart Rate less than (170 – Age) beats per minute

Healthy Heart Diet Principles

3 Highs

For a diet high in fiber, freshness and plant-based protein, you should consume plenty of fruit, vegetables, soy products, beans and legumes. Besides fiber, especially soluble fiber which helps to lower cholesterol in your body, these colorful goodies also provide a wide range of vitamins, minerals ad antioxidants.

5 Lows

You can greatly reduce the fat and cholesterol in your diet by choosing lean meat and skinless poultry cooked in healthy way (steam, poach, grill, stir fry, bake, boil, stew). Go easy on table salt, seasoning and pickles to keep your sodium intake low. If you have sweet tooth, have your sweet or sugar sparingly. Wine may be beneficial for heart health, but only do so in moderation.

70% Full

Do you burp out loud after a meal? Chances are that you may have overeaten. If you think your stomach is 70% full, it is probably just right. Have small frequent meals instead of 3 big meals.
 
Healthy Heart Target Principles

First, get yourself a pedometer or step counter – a pager-like gadget which tracks and records the number of steps or the distance you have walked. Next, walk as much as you can every day, e.g. use stairs instead of escalator or lift, and walk to your colleague instead of emailing or making a phone call. You will soon notice that it is not difficult to chalk up at least 5,000 steps (or 3km) in a day. Aim for 10,000 steps once 5,000 steps have become a daily routine - 5 times a week.

You may estimate your target exercise heart rate as follows:

 

               Exercise Heart Rate = (170 – age) beats per minute.

 

This formula can be used as a guide for beginners. People involved in regular physical activity are recommended to calculate target heart rate following standard formula given below.

 

How To Calculate Your Target Heart Rate?

 

Many of the standard tests used to measure heart function are based on formulas, that predicts the fastest your heart can beat and still pump blood through your body.

 

The simple and effective way of monitoring is checking your pulse rate before, during and after exercise. Your heart rate is your body’s feedback mechanism, which tells you what is going on in your body. The resting heart rate varies from person to person, but in most individuals it is between 60 - 90 beats per minute.

 

The best-known method to calculate your target exercise heart rate during exercise is to first determine your maximum heart rate where:

 

               Heart Rate Maximum (HRmax) = (220 – Age) beats per minute

 

Finding your maximum heart rate will help you set up your target heart rate making your training more efficient. Exercise physiologists and clinicians recommend 70 – 85 % of an individual’s maximum heart rate. When you start exercising, try to achieve around a rate of 70% of your maximum heart rate.

 

               Target Heart Rate = 70 – 85% (HRmax) beats per minute

 

Let’s take an example: you are 50 years old, your HRmax would be:

 

               HRmax = (220 – Age) beats per minute

 

               Target Heart Rate = 70% (170) = 119 beats per minute

 

During an exercise session, heart rate is likely to be both above and below the prescribed intensity. The goal should be to maintain an average heart rate close to the midpoint of the prescribed range.

 

Find your target heart rate range on the chart below and adjust your workout to stay in the middle of your range during exercise.

 

Age	HR Maximum	Recommended Target Heart Rate Range
80	140	98-119
70	150	105-128
60	160	112-136
50	170	119-145
40	180	126-153
30	190	133-162
20	200	140-170

Last but not least, don’t forget to manage your stress and stay away from cigarette and second-hand smoke.