Understand blood pressure and how it can impact your heart health
What is blood pressure?
Blood pressure is the pressure of your blood on the walls of your arteries as your heart pumps it around your body.Your blood pressure will go up and down naturally throughout the day depending on what you are doing, especially if you are doing exercise.
High blood pressure
What does it mean to have high blood pressure?
Highblood pressureis whenyour blood pressure ispermanentlyhigher than normal.High blood pressure is one of the main risk factors for heart disease, especially heart attacks and strokes.
It’s possible to have high blood pressure without knowing, so it’s important to keep an eye on it by getting your heart health checked regularly by a health professional.
If you do have high blood pressure,you can help manage it with some simple changes to your lifestyle,such as eating a heart healthy diet and exercising more. Your doctor might alsorecommend some medications to keep it under control.
What causes high blood pressure?
There is no one specific cause of high blood pressure, but there are a number of things that can increase your chances of developing it, including:
- Family history
- Eating patterns (including salty foods)
- Alcohol intake
- Smoking
- Being overweight or obese
- Physical activity and exercise levels.
Your blood pressure can also go up temporarily due to stress, your emotional state, recent physical activity, caffeineconsumptionor even talking.
What are the signs and symptoms of high blood pressure?
There are no obvious signs or symptoms of high blood pressure, so you may not know you have it. That’s why it’s important to have regular check-ups to measure your blood pressure levels and learn how to manage it.
Why is high blood pressure bad for you?
There is a clear link between high blood pressure and an increased risk of heart disease, in particular having a heart attack or stroke.
Measuring blood pressure
How is blood pressure measured and diagnosed?
Your blood pressure is measured using a machine called a sphygmomanometer (commonly known as a blood pressure monitor). It will usually have an inflatable rubber cuff that goes around the top half of your arm and is connected to a measuring unit.
For manual sphygmomanometers, a small handheld air pump inflates the cuff. This is done by a machine for automated sphygmomanometers. Once it’s fully inflated, an air valve slowly releases the pressure in the cuff.
This creates a reading with two numbers that are written down with one number on top of the other e.g. 120/80 mm Hg.
- The top number is your systolic blood pressure (i.e. the amount of pressure in your arteries when your heart muscle contracts)
- The bottom number is your diastolic blood pressure (i.e. your blood pressure when your heart muscle is between beats).
What’s a healthy or ‘normal’ blood pressure reading?
Your doctor will tell you what your ideal blood pressure should be, based on your medical history.
A ‘normal’ blood pressure reading would be:
- Systolic blood pressure under 120 mm Hg
- Diastolic blood pressure under 80 mm Hg.
Download our handy blood pressure pocket guide to learn more about the three simple steps you can take to protect your heart.
Where can I get my blood pressure measured?
You can have your blood pressure measured by a doctor, a nurse, a pharmacist, or at home (using a validated blood pressure monitor).
How do I measure my blood pressure at home?
Your doctor will usually be the one to ask you to measure blood pressure at home. It’s important that you only use blood pressure monitors that have been tested for accuracy (validated). Australia doesn’t currently have a registry of validated blood pressure monitors. You can however find a list of validated blood pressure monitors on the British and Irish Hypertension Society website.
Download our printable resource for more helpful tips on how to measure your blood pressure at home. There is also a diary that you can use to record your daily blood pressure values and take to your next doctor’s appointment.
How can you lower you high blood pressure?
Get regular blood pressure checks
Blood pressure isn’t usually something you can feel. If it’s too high, it needs to be treated.Schedule regular check-ups with your doctor to make sure you're keeping your blood pressure under control.
If you’re 18 or over, get your blood pressure checked at least everytwoyears.If you are 45 and over, you should get your blood pressure checked as part of a regular,comprehensiveHeart Health Check(HHC).
Lifestyle
The best way to look after your heart is with a healthy lifestyle.
Eat a heart-healthy diet
You can develop a ‘heart-healthy’ way of eating by enjoying a variety of nutritious foods on a regular basis.Eating a varied diet of healthy foods can help with your weight, blood pressure and cholesterol.
There are also specific changes you can make to your diet to help prevent heart disease:
- Eat less salt: Eating a diet high in salt can lead to higher blood pressure
- Replace unhealthy fats with healthy fats: Replacing saturated and trans fats with unsaturated fats can reduce your risk of heart disease.
To find out more about which food combinations work best together, have a look at ourhealthy eating principles.
Manage your blood cholesterol
Cholesterolis a fatty substance carried in your blood. Your body needs cholesterol to be healthy, but an imbalance of cholesterol in your blood can increase your risk of a heart attack or stroke.
Manage diabetes
It’s important to manage your diabetes to help prevent a heart attack or stroke.
Be physically active
Regularphysical activityis great for your heart health. It’s never too late to start and get the benefits.
You should get30 minutes of physical activity on most days of the week.It’s also important tosit lessduring your day and break up your sitting time.
Maintain a healthy weight
Maintaining ahealthy weightcan reduce the risk of heart disease and other health problems.Use tools like thebody mass indexand waist measurements to assessthe recommended healthy weight for your body.
Be smoke-free
Not smoking cigarettesis one of the best things you can do to protect your heart.
Look after your mental health
We know that there can be a bigger risk of heart disease for people who have depression, are socially isolated or don’t have good social support. Having a good social life with family and friends can help.
Depression is more than feeling sad or low. If you feel depressed for more than two weeks, talk to your doctor, a family member or someone you know well.
Limit your alcohol intake
Drinkingalcohol can raiseyourblood pressure. After a few drinks, your blood pressure willspiketemporarily,and regular heavy drinking canlead to a long-termblood pressure increase.
Medication
Sometimes diet and exercise may not be enough to lower your blood pressure. In some cases, your doctor may recommend medication to help reduce your blood pressure and lower your risk of having a heart attack or stroke.
The most common blood pressure medicinesinclude:
- ACE inhibitors
- Angiotensin receptor blockers
- Calcium channel blockers
- Beta blockers
- Diuretics.
Somepeoplemayneed more than one medicine to bring their high blood pressure under control.
