High Blood Preassure - What can i do?

[TheBlueRaja]

Apparently im on the verge of what is acceptable (135/89)

Any ideas about how to reduce it?

More fruit and veg obviously, less salt (never took that much anyway) and it looks like my weekend fry up has to go.

Anything else?

[Graham M]

Are you overweight?

[danielf]

Originally Posted by TheBlueRaja

Apparently im on the verge of what is acceptable (135/89)

Any ideas about how to reduce it?

More fruit and veg obviously, less salt (never took that much anyway) and it looks like my weekend fry up has to go.

Anything else?

First of all, blood pressure measurement is one of the most unreliable measurements there is, so don't get worked up over one measurement. Blood pressure does fluctuate a lot as well. Where did you get it measured? It is not unheard of for people to have considerably higher measurements at the GP than they have at home (so-called 'white coat hypertension'). It may be worth getting yourself a blood pressure monitor to check if you really are high. Argos do automatic ones from £20.

If you are high: limit your alcohol intake (if relevant), loose weight if overweight, and make sure you get plenty of exercise.

[Mick]

Originally Posted by TheBlueRaja

Apparently im on the verge of what is acceptable (135/89)

Any ideas about how to reduce it?

More fruit and veg obviously, less salt (never took that much anyway) and it looks like my weekend fry up has to go.

Anything else?

135/89 is actually not that high that would get doctors panicking. Was this a first or second measurement?

I have high blood pressure, for which I am prescribed medication. I have reduced salt, stopped smoking, make sure I get a decent diet & exercise by biking to work, which all helps to keep it under control.

One thing I was advised re the 'home' blood pressure monitors is to only use them for comparison, rather than an absolute measurement. I was told they are useful for identifying trends, but aren't reliable enough, otherwise.

- in fact the practice nurse at my GP's surgery can never get a decent reading on me, using an 'automatic' meter & has to use the 'old fashioned' method with the cuff & stethoscope.

[SMHarman]

Did they take your pulse aswell?

[ian@huth]

Who took the blood pressure reading that worries you and how did they take it?

Blood pressure varies throughout the day depending on what you are doing and many other factors. If you have concerns about your blood pressure then consult your doctor and he will advise onwhether you should be concerned and what action you need take.

[Salu]

Originally Posted by TheBlueRaja

Apparently im on the verge of what is acceptable (135/89)

Any ideas about how to reduce it?

More fruit and veg obviously, less salt (never took that much anyway) and it looks like my weekend fry up has to go.

Anything else?

This is slightly high for someone your age. Are you about 2-3 stone overweight? If so just losing that may lower it.

You may well be surprised at how much salt could be in your diet. Crisps, cereal, ready meals etc etc. 6g per day is the recommended daily maximum.

As Zeph imtimates, losing weight is one way. Reducing your saturated fats intake and taking regular exercise will help.

Is high blood pressure in your family? Do you drink excessive alcohol? Is there kidney disease/diabetes in your family? Do you take excerise? Do you smoke?

That said. Your BP isn't off the scale so you shouldn't panic but take it as a warning sign. There are rarely any symptoms with hypertension and will often only be detected while investigating something else.

PM me if you want to discuss specifics..

[ian@huth]

Originally Posted by Salu

You may well be surprised at how much salt could be in your diet. Crisps, cereal, ready meals etc etc. 6g per day is the recommended daily maximum.

We bought a couple of sandwiches in Tesco the other day and my wife said "yikes, that sandwich has 46% fat". I knew that couldn't be right so I checked the figures and what they show is the percentage of your daily requirements of fat, salt, calories, etc. Salt content was around the 45% mark on many of the sandwiches so you can easily take in far more than you need.

[TheBlueRaja]

Well, im not overweight - by much - i could loose maybe a couple of stone though - but hey - who couldnt?

I had the BP Test done by my nurse at the doctors, as at christmas my mum (who has high BP) got one of those testers from my dad and i tried it - she said it was high so i went to the docs to get it checked out.

It was done 3 times, the "high number" was always around 135, but the lower number went 98 / 89 / 89 for the three tests.

I was asked to take a blood test too - the results of which i get next week - so i presume i will find out more then.

I do drink, although nearly exclusively at the weekends, i do smoke a little - about 5 rollies a day after work - nothing else - and nothing added if you catch my drift. (This is stopping now).

I eat good and bad like everyone else i suppose and excersise on and off.

Saturated fats are bad for you then - so are the unsaturated ones good? And what are the daily allowances of salt and fat and all that stuff...

[Mick]

Originally Posted by TheBlueRaja

It was done 3 times, the "high number" was always around 135, but the lower number went 98 / 89 / 89 for the three tests.

The first result might of indicated 'White-coat hypertension' a result of anxiety of having the test done by a doctor or nurse as that is very high for your age. However the second and third show a fairly consistent result, though slightly high and not off the scale as Salu said but still a warning sign not to be ignored nonetheless.

[Salu]

Originally Posted by TheBlueRaja

Well, im not overweight - by much - i could loose maybe a couple of stone though - but hey - who couldnt?

I had the BP Test done by my nurse at the doctors, as at christmas my mum (who has high BP) got one of those testers from my dad and i tried it - she said it was high so i went to the docs to get it checked out.

It was done 3 times, the "high number" was always around 135, but the lower number went 98 / 89 / 89 for the three tests.

I was asked to take a blood test too - the results of which i get next week - so i presume i will find out more then.

I do drink, although nearly exclusively at the weekends, i do smoke a little - about 5 rollies a day after work - nothing else - and nothing added if you catch my drift. (This is stopping now).

I eat good and bad like everyone else i suppose and excersise on and off.

Saturated fats are bad for you then - so are the unsaturated ones good? And what are the daily allowances of salt and fat and all that stuff...

There is recent evidence that suggests that smoking only a small number of cigarettes can be almost as harmful as smoking 20 a day. Especially you smoke rollups with no filter. I'd quit if you can....

Yes, excess saturated fats are not good. Butter, lard, suet and are examples. They increase your cholesterol and increase your risk of atherosclerosis (hardening of the arteries)

Get rid of the excess weight, it will help!

Keep an eye on the diastolic (2nd number) which in your case is around 90-95
You would probably find yourself on medication if it rises over 100-105. An increasing diastolic is a good predictor of increased risk of heart attack. The further the two numbers get from each other (pulse pressure) the more concerning it is.

Again though its worth reiterating that sometimes too much information can produce unnecessary concern. Don't go measuring your BP every day wondering when the heart attack will happen....! Just be sensible and live a balanced life.

Saturated fats are bad for you then - so are the unsaturated ones good? And what are the daily allowances of salt and fat and all that stuff...

ok, rough guide

'recommended daily amount' (RDA) for fat is max 95g of which no more than 30g should be saturated.

<edit> bear in mind a healthy diet needs some fat in it, as some vitamins are only soluble in fat and there are some 'essential' fatty acids that the body can only get from the diet.

RDA for salt is max 6g

As a 'rule of thumb' anything containing more than 20% fat per 100g is 'high in fat', while anything containing more than 5% saturated fats per 100g is 'high in saturates'.

You should try to reduce saturated fat (animal fats such as cream, butter, lard, dripping are high in saturated fat), especially partially hydrogenated fats (often used in biscuits, cakes etc), which can contain 'trans' fatty acids which increase 'bad' cholesterol.

Mono-unsaturated fats like Olive oil are good, as are polyunsaturated ones like Sunflower oil. Especially good are fish oils, which are unsaturated and contain 'omega3' fatty acids, which have a number of health benefits - so trout, salmon, herring, sardines, mackerel, are all good (and tasty, too).

One other tip - check out 'oven chips', these are usually less than 5% fat, often unsaturated - and cooked in the oven, as recommended, they contain far less fat than the ones from the chippy.

[SMHarman]

Trans Fat, fat that has been hydrogenated (bubbled with hydrogen) to make it hard is very bad for you.

By the sounds of thinks diet and excercise will be what you need. My BP and resting heart rate (and weight) have dropped considerably since I started excercising properly a year ago.

Originally Posted by SMHarman

Trans Fat, fat that has been hydrogenated (bubbled with hydrogen) to make it hard is very bad for you.

By the sounds of thinks diet and excercise will be what you need. My BP and resting heart rate (and weight) have dropped considerably since I started excercising properly a year ago.

The worst are the 'partially hydrogenated' fats - 'fully hydrogenated' fats don't contain trans fatty acids, although being 'fully hydrogenated' means they are fully saturated, so they are not exactly 'good', just not as 'bad' as the partially hardened ones.

- unfortunately there is no legislation in the UK to require declaration of trans fat on food labels (yet).