american heart association blood pressure chart

Achieve and maintain a healthy weight.After each cigarette blood pressure will temporarily increase for 30 minutes! Chronic smoking increases the stiffness of blood vessel walls, making the damage caused by high blood pressure even worse. Moderate- to vigorous-intensity aerobic physical activity can effectively reduce systolic blood pressure over several months by an average of 10 mmHg. Foods like packet soups, stock cubes, gravies, cheese, many breakfast cereals, breads, salty snacks, processed meats and fast foods are very high in salt, so should be used sparingly too. Make use of fresh and dried herbs, spices, garlic, ginger, chili and lemon juice to add flavour to food, without adding too much salt or salty ingredients like chicken or BBQ spice. Reduce the salt added to food during cooking and at the table. A high salt intake is linked to high blood pressure. This diet emphasizes fruits, vegetables, low-fat dairy products, whole grains, poultry, fish and nuts and limits sugary drinks, sweets and red meat. In fact, scientists specifically designed a diet called Dietary Approaches to Stop Hypertension, also known as the DASH diet. Regularly eating plenty of fruits, vegetables, whole grains, lentils and beans, and low-fat dairy have been proven to effectively reduce blood pressure. Together, these changes can make a big difference! Making small lifestyle changes can make steady improvements in blood pressure. Blood pressure should be measured at least once every year, so don’t delay! High blood pressure becomes more likely with older age, but anyone, no matter their age, gender, fitness level or lifestyle can develop high blood pressure.

In some cases, typically with very high blood pressure, symptoms such as headaches, visual disturbances, nose bleeds, nausea, vomiting, facial flushing and sleepiness may be experienced.ĭo not wait for symptoms to appear. That is why more than 50% of people with high blood pressure are unaware of their condition. High blood pressure is known as a 'silent killer' because there are rarely any symptoms or visible signs to warn that blood pressure is high. In South Africa more than 1 in 3 adults live with high blood pressure and it is responsible for 1 in every 2 strokes and 2 in every 5 heart attacks. High blood pressure, or hypertension, is one of the most serious risks factors for death from heart diseases and strokes, responsible for 13% of all deaths globally.

American heart association blood pressure chart