Blood pressure is the pressure exerted by the blood inside the arteries during its circulation in the body. This pressure is necessary to carry blood with nutrients and oxygen to the organs and tissues.
Blood pressure is measured in units of mmHg and reflects the pressure during contraction (when the heart contracts) and relaxation (dilation) of the heart. Normal blood pressure is defined as 120/80 mmHg, whereas hypertension begins when the pressure rises excessively.
High blood pressure or hypertension can lead to serious health problems such as cardiovascular disease, strokes, poor circulation and kidney disorders. It is important to keep your blood pressure under control with a healthy lifestyle that includes a healthy diet, exercise, avoiding stress and proper weight management. If you suspect that your blood pressure is high, it is recommended that you consult your doctor for an examination and further evaluation.
Blood pressure (BP) is classified as follows by the American Heart Association:
- Normal BP: systolic less than 120 mmHg; diastolic less than 80
- Increased BP: Systolic is between 120 and 129 mmHg; diastolic less than 80
- Stage 1 High BP: Your systolic is 130-139 mmHg or your diastolic is between 80-89
- Stage 2 High BP: 140 or greater systolic, or 90 or greater diastolic
The main ingredient to watch out for in someone with blood pressure is sodium, i.e. salt!
How can I watch out and limit my salt intake?
- Avoid increased use of table salt, especially when using packaged-standard foods that are likely to contain a large amount of sodium in the first place
- Check the nutrition label of standardised foods for a sodium content of less than 1.5 grams of sodium per 100 grams of product
- Avoid cured meats, canned and cured meats and fish such as herring and sardines
- Choose cheeses such as cream cheese, cottage cheese, and emmental instead of Parmesan, Roquefort, and edam
- Choose fresh fruits and vegetables over pickled vegetables, standard juices and ready-made sauces and broths
- Limit salted olives and salted nuts
- Flavour your food by adding spices and seasonings, vinegar and vegetable juices instead of salt
Τι άλλο μπορώ να τροποποιήσω;
- In case of increased body weight, reducing it would help reduce pressure
- Increase your physical activity
- Limit alcohol to up to 2 glasses a day for men and up to 1 for women
- Eliminate stress as much as possible