Blood Pressure: Know your numbers

BLOOD PRESSURE: westfield health KNOW YOUR NUMBERS When your heart beats it pumps blood around your body to give it the energy and oxygen it needs. As the blood moves, it pushes against the sides if your blood vessels. The force of this pushing is your blood pressure. BLOOD PRESSURE HOTSPOTS PERCENTAGE OF HIGH READINGS 32% V 39% 32% N leIAN 32% 36% Noet EAST V35% V34% V32% V 29% Wer Mea WHAT IS BLOOD PRESSURE ? 01 MMHG 02 SYSTOLIC 03 DIASTOLIČ 132 C 120 120 80 80 Your blood pressure is measured in millimetres of mercury (mmHg) and is written as two numbers, for example 120/80. The first number The second number is your diastolic blood pressure, the lowest level your blood pressure reaches when your heart relaxes between beats. your systolic blood pressure, the highest level your blood pressure reaches when your heart beats. BLOOD PRESSURE IN THE UK The higher these numbers are, the greater your risk of health problems. If your reading is 140/90 or higher, you have high blood pressure. Your blood pressure may also be high if just one of the numbers is higher 1 IN 3 it Have high blood pressure be. 16 MILLION Across the UK A third of these don't know it because they haven't had regular checks, meaning that there are 5 million UK adults whose lives are at risk because they don't know their blood pressure numbers. POPULATION OF THE UK (2012) INDIVIDUALS AT RISK WHO DO NOT KNOW THEIR BLOOD PRESSURE Blood Pressure UK recommend that all adults have their blood INDIVIDUALS WITH HIGH BLOOD PRESSURE pressure checked every year. Having regular checks becomes increasingly important as you get older. Blood pressure increases with age, so don't assume it will stay the same from one year to the LOOKING AFETER YOUR BLOOD PRESSURE next. CUT DOWN ON SALT Eat no more than 6g a day la tea- spoon). Around 75 per cent of the salt in our diets has already been added to the food we eat, so watch out for hidden salt in bread, cereals, processed meats, cheeses and ready meals. BE AS ACTIVE AS YOU CAN Even moderate physical activity like brisk walking for half an hour, five days a week will help get your pressure down. Whatever you can manage will help. KEEP TO A HEALTHY WEIGHT. FIVE-A-DAY Eat at least five portions of fruit and vegetables a day. KEEP AN EYE ON ALCOHOL No more than 3- 4 units a day for men or 2-3 units a day for women. One unit is equal to a half pint of beer. A GUIDE TO BLOOD PRESSURE LEVELS DIASTOLIC SYSTOLIC Less than 120/80 mmHg Blood pressure is at the optimal level 140/90 mmHg or above If readings are consistently at or above this level you have high blood pressure. Take your GP's advice. 121/81 - 139/89 mmHg Blood pressure is higher than it should be. Implementing lifestyle changes now could help. 120mmHg / 80mmHg // BLOOD PRESSURE AND AGE Blood pressure has a tendency to go up as you get older, but high blood pressure can develop at any age. -90 -80 This means that at just 30 years old, you have a 1 in 3 chance of having a blood pressure that is potentially life threatening. -70 Being of African or Caribbean descent will increase the risk of developing high blood pressure. Those of South Asian descent should also watch their blood pressure as they are at more risk of heart disease. 20 year olds O 40 year olds -70 O 60 year olds -80 80 year olds -90 20 40 60 AGE EFFECTS OF HIGH BLOOD PRESSURE High blood 150,000 OF ALL STROKES pressure | OF ALL HEART ATTACKS causes 60% People a year 40% have a stroke in the UK THAT'S ONE OTHER EFFECTS INCLUDE: PERSON EVERY 5 MINS 1/311 HYPERTENSIVE RETINOPATHY AORTIC DISSECTION VASCULAR DEMENTIA ERECTILE DYSFUNCTION DIE AS A RESULT BLOOD PRESSURE AND LIFESTYLE EAT A HEALTHY DIET 01 SIGNIFICANT EVIDENCE SHOWS THAT REDUCING SALT INTAKE AND INCREASING FRUIT AND VEGETABLE CONSUMPTION TO FIVE TO SEVEN SERVINGS A DAY WILL LOWER BLOOD PRESSURE. EAT A HEALTHY DIET IMPROVE CARDIOVASCULAR FITNESS REDUCE YOUR WEIGHT 02 IF YOU ARE OVERWEIGHT, STUDIES HAVE SHOWN THAT A 10KG WEIGHT LOSS CAN CAUSE BLOOD PRESSURE TO FALL BY 5-10 MMHG. INCREASE MUSCULAR STRENGTH REDUCE YOUR WEIGHT IMPROVE CARDIOVASCULAR FITNESS 03 ACTIVITIES WHICH HELP YOUR HEART AND BLOOD VESSELS INCLUDE AEROBIC ACTIVITIES SUCH AS WALKING, JOGGING OR SWIMMING. ADULTS SHOULD HAVE 30 MINUTES OF MODERATE EXERCISE FIVE TIMES A WEEK. INCREASE MUSCULAR STRENGTH REGULAR EXERCISE WILL IMPROVE MUSCULAR 04 STRENGTH, BUT PEOPLE WITH HIGH BLOOD PRESSURE COMBINE LIFESTYLE CHANGES SHOULD AVOID EXERCIS HICH INVOLVES SHORT BURSTS OF INTENSIVE ACTIVITY. THESE ACTIVITIES CAN RAISE BLOOD PRESSURE AND PUT UNNECESSARY STRAIN ON THE HEART AND BLOOD VESSELS. COMBINE LIFESTYLE CHANGES IT'S NEVER TO0 LATE TO MAKE CHANGES TO YOUR 05 LIFESTYLE, AND ALL OF THESE CHANGES ARE ADDITIVE, SO COMBINING INCREASED EXERCISE WITH A HEALTHIER DIET WILL HAVE A POSITIVE EFFECT ON YOUR BLOOD PRESSURE AND OVERALL HEALTH. HOW TO TAKE YOUR BLOOD PRESSURE Home blood pressure monitoring is becoming more popular and provided it is done correctly, using a clinically validated home monitor, is an excellent way to keep an eye on your blood pressure and any changes that occur. 02 04 Record your reading, either in the memory of your monitor or on computer or paper. Take two or three readings, each about two minutes apart, and then work out the average. Make sure you are relaxed and comfortable. If you are anxious or uncomfortable, this will make your blood pressure rise temporarily. Prior to taking your blood pressure make sure you do not need to use the toilet, and that you have not just eaten a big meal, smoked a cigarette or drunk coffee. Put the cuff on following the instructions that came with your monitor. Produced by Westfield Health using data from Blood Pressure UK. For more information visit www.westfieldhealth.com or www.bloodpressureuk.org Blood Pressure UK - How to take your blood pressure using a home blood pressure monitor 62,641,000 16,000,000 000'000's % OF THOSE WITH HIGH BLOOD PRESSURE High Blood Pressure Hot Spots (UK & Worldwide) League" - Know your Numbers! Week 2009