Category: High Blood Pressure

Information on high blood pressure, risks, and how to lower it

Does Alcohol Raise Your Blood Pressure? The Relationship Between Alcohol Use, High Blood Pressure And Heart Disease

The Relationship Between Alcohol Use High Blood Pressure and Heart Disease

You must have heard a lot about the dangers of consuming too much alcohol. Excessive drinking is linked to liver disease, violence, cancer and death via homicide and suicide. However, you might not be aware of the relationship between alcohol, blood pressure and heart disease.

Maybe your doctor advised you on one or more occasions to cut back on your alcohol usage.  Have you ever wondered why? Although, it is unclear how alcohol affects younger people’s heart, a research published in Harvard Health suggest excessive alcohol consumption in older adults can affect the structure of the heart.

If you have high blood pressure reducing and or eliminating your alcohol intake can improve your blood pressure

Blood pressure is the force, which the circulating blood exerts on the walls of the blood vessels, and normal blood pressure is vital for health and life. An abnormally high blood pressure (hypertension) on the other hand, can damage the blood vessels causing heart or cardiovascular diseases.

Heart diseases describe a wide range of disease conditions that could affect the heart. Such diseases include blood vessel diseases, e.g., coronary artery disease, heart rhythm problems, heart failure, heart muscle diseases, etc. Alcohol is said to be linked somehow to some of these diseases.

Here we would talk about the connection between alcohol, hypertension, and heart disorders.

The link between alcohol and high blood pressure

Several factors can contribute to elevated blood pressure, and alcohol consumption happens to be amongst those factors. Some studies propose that drinking alcohol in ‘moderation’ is beneficial to the heart because of the antioxidant properties contained in some alcoholic drinks and its tendency to lower the cholesterol level. However, lots of studies have confirmed that drinking too much alcohol can raise blood pressure to highly unhealthy levels.

The extent to which alcohol would affect your blood pressure level is also dependent on certain factors such as your lifestyle, genetic constituents as well as your age. For instance, your weight, constant exposure to stress, and your dietary intake could also play a role here.

The fact is , alcohol affects each person in a different way.

According to Arthur Klatsky, MD and an investigator for Kaiser Permanente’s research division, “A good number of people are not meant to drink alcohol at all because of specific reasons like a family history of alcoholism as well as heart or liver diseases. However, one or two glasses can be justified for people without hereditary predisposition”. He also stated that adults that are 50 years and older have a higher risk of heart attack and light-moderate drinking might only have little effect on their health.

This is to say that younger people are not better off as light-moderate drinkers because their risk of developing heart attack is still on the low; thus, they are likely not to gain any benefit (like antioxidant effect and reduced cholesterol level) from drinking. From every indication here, a drinking rule would hardly apply to everyone. From a medical viewpoint, it is dependent on an individual’s entire health profile.

Another factor to consider asides the amount of alcohol taken per sitting is the frequency. Having too much of a drink in one sitting would temporarily increase the blood pressure; however, frequent excessive intake can cause long-term increases. Cutting down on drinking can reduce your systolic blood pressure by about 2 to 4 mmHg and the diastolic blood pressure by 1 to 2 mmHg.

Another link that alcohol has with blood pressure is that it contains calories, which can cause increased weight gain. Excessive weight gain is another risk factor for high blood pressure. Also, if you have already been diagnosed with hypertension and is placed on medication, you should know that alcohol can interfere with the effectiveness of your medication as well as increase its side effects.

Alcohol and heart diseases: Is alcohol good for the heart?

Does alcohol have an effect on the heart? Lots of studies have shown that it does; however, this effect seems to be a combination of both positive and negative effects. Some studies show that alcohol could contribute to a healthy heart while some other studies have shown alcohol as a risk factor to heart diseases.

Chronic excessive alcohol usage can damage the cells  the cells of the heart. When this occurs, the heart will stop working efficiently.

Professor Jonathan Chick, the Medical Director of Castle Craig Hospital and Dr. Fiona Sim, the Chief Medical Advisor at  agree that alcohol and the heart are linked and that it is not advisable for men and women to drink more than 14 sevings per week. This was in line with the UK Chief Medical Officers’ low-risk guidelines, which says that it is better to restrict alcohol to not more than 14 servings  per week, in order to avoid health risks. Also, this guideline states that the more one drinks on a regular basis, the higher the chance of developing different health complications. (One unit of alcohol here is equivalent to 10ml of pure alcohol).

Dr. Sim is also of the opinion that alcohols are likely to affect cholesterol levels in the blood, thus reducing the number of fatty acids known as atheroma. Atheroma causes narrowing of arteries predisposing them to clog. He also said that alcohol could help prevent blood clot formation, which can narrow the arteries and lead to a heart attack.

A study published online in March 2017 discovered that drinking less than 14 units for the women and less than 21 units for the men reduced the risk of the initial development of some common cardiovascular diseases. Another study also found that the risk of having heart diseases was increased in drinkers by a distinct dose-response relationship. Thus, the more you drink, the higher the risk. This ultimately means what you get from alcohol consumption is also dependent on the quantity you consume.

Drinking alcohol might have a slight protective effect on the heart, but its risk and harmful heart effects surely outweigh such benefit. You are likely to benefit from it only when you drink lightly and have it spaced out during the week. Consuming much at a go could even lead to a heart attack, also termed, ‘holiday heart.’

Is wine really good for your heart and why?

There is always this debate as to whether the wine is good for health. The adage that ‘red wine is good for the heart’ seems to be in support of its benefit to the cardiac system. However, how true is this?

It may help increase the ‘good’ high-density lipoprotein (HDL) cholesterol level

According to John Williams, a cardiologist at the John Hopkins hospital, the truth here is not clear-cut. Asides the evidence that shows that moderate amounts of alcohol can slightly increase the levels of the ‘good’ HDL cholesterol, some researches have shown that red wine, in particular, has protective effects on the heart.

On this issue, Professor Chick thought that the protective effects that seem to be attributed to wine could be because wine is often taken during meal times than beers and spirits. Dr. John William, in relation to this, said that perhaps the cause of this effect could be that red wine shippers have greater access to healthier foods and are thus, more likely to consume heart-healthy diet.

It may help reduce the risk of heart diseases

Red wine is indicated to contain antioxidants and produce anti-inflammatory effects. Antioxidants prevent the formation of free radicals. Both properties tend to reduce the risk of heart diseases.

It lowers the risk of death that could have resulted from heart diseases

Most times, diseases that affect the heart ultimately result in death. A study carried out in Danish reported that people who consumed low to moderate amounts of wine were much less likely to die from heart diseases or even stroke when compared with people who consumed beer and other spirits.

What kind of wine is good for your health?

When we talk of wine, let’s not forget there are types of wine. Broadly, wine can be classified under four main categories;

  • Red wine
  • White wine
  • Sparkling wine
  • Dessert wine or fortified wine

However, the major ones or the most popular ones are red wine and white wine. The process of making each type can be slightly different, however, they all go through the process of harvesting of grapes, crushing and pressing the grapes, fermenting the grapes, aging the wine and then bottling the wine.

The major backbone of white wine is its acidity, which lends it a crisp or dry flavor. On the other hand, tannins provide the backbone of red wine. That is to say; red wines contain more tannins than the white wines; this gives it the astringent or slightly bitter taste.

Red wine is said to be healthier than white wine because red wines are particularly abundant in the plant compounds present in the grape skins (since they are allowed to ferment before they are pressed). White wine, on the other hand, contains some of these healthy plant compounds but only in smaller amounts.

Red wines specifically are the wines linked with protective properties to the heart. It is, in fact, believed to be responsible for the ‘French paradox.’ The phrase ‘French paradox is used to refer to the fact that the French people seem to experience low rates of heart diseases despite the fact that they consume excessive amounts of cholesterol and saturated fat. Some experts believe that the red wine, which formed part of their dietary constituents, was responsible for creating that sort of immunity from the harmful effects of the cholesterols.

Some studies have reported that tannins, as contained in red wines, reduce blood pressure. A survey carried out in France by Crozier and Roger Corder of Queen Mary’s School of Medicine and Dentistry, London to identify the exact compounds in red wine that makes for a healthy heart showed that flavonoids which are basically condensed tannins inhibited the production of the peptide which is responsible for arterial hardening.

  • Antioxidants such as resveratrol, proanthocyanidins, catechin, and epicatechin contained in red wines are also indicated to be responsible for its health benefits.
  • Resveratrol has been linked with health benefits such as inhibiting inflammation and blood clotting as well as reducing cancer risks and the risk of developing heart diseases.
  • Proanthocyanidins lower oxidative damage in the body and also acts to prevent heart diseases.

What quantity of wine or alcohol is recommended for men and women?

Even though studies have repeatedly shown that moderate consumption of red wine seems to reduce the risk of certain diseases such as heart disease, you should, however, know that there is seemly only a thin line between moderate and excessive consumption. Usually, the alcohol content in red wines ranges from 12% to 15%. A study showed that people who consume about 150 ml (5 oz.) of red wine a day seemed to have about 32% lower risk of developing heart diseases than non-drinkers. However, higher intake has indicated to increase the risk of heart diseases drastically.

As regarding the right quantity of red wine to take, a study has shown that consuming 1 to 3 glasses of red wine per day in about 3 or 4 days of the week is very much likely to reduce the risk of having a stroke in middle-aged men. Another study reported taking 2 to 3 glasses of dealcoholized red wine could reduce blood pressure.

According to the Institute of Alcohol Studies and the Dietary Guidelines for Americans, the moderate red wine consumption or recommended quantity to be consumed is as follows:

  • 1 – 1.5 glasses per day for women
  • 1 – 2 glasses per day for men

Note here, that a standard drink is defined as 148 ml (5 ounces) glass of 12% alcohol wine even though some red wine such as those from California contain higher alcohol (about 13 to 15% by volume). Some other sources also advice that you shouldn’t consume it all days of the week, it is recommended that you have at least 1 to 2 alcohol-free days a week.

In Summary,

Light or moderate consumption of alcohol, especially red wine, has been linked with certain benefits to the heart. However, this is not a reason why alcohol consumption should be encouraged, especially among youths.

Alcohol consumers should be aware that even moderate consumption of alcohol could increase blood pressure as well as the risk of other disease conditions such as cancers and alcohol-related liver diseases. Instead of relying on alcohol to protect you from coronary or heart diseases, you should instead adopt healthy lifestyles that includes being more active, decrease sodium , increase potassium  and lose weight.

References

  1. https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/expert-answers/blood-pressure/faq-20058254
  2. https://www.webmd.com/hypertension-high-blood-pressure/features/hypertension-and-alcohol
  3. https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/limiting-alcohol-to-manage-high-blood-pressure
  4. https://www.alcohol.org/effects/blood-pressure/
  5. https://www.drinkaware.co.uk/alcohol-facts/health-effects-of-alcohol/effects-on-the-body/is-alcohol-good-for-the-heart/
  6. https://www.healthline.com/nutrition/red-wine-good-or-bad
  7. https://www.wideopeneats.com/10-health-benefits-get-drinking-daily-glass-wine/
  8. https://www.primermagazine.com/2019/learn/different-wine-types
  9. https://www.hopkinsmedicine.org/health/wellness-and-prevention/alcohol-and-heart-health-separating-fact-from-fiction
  10. https://www.healthline.com/nutrition/red-vs-white-wine

 

Wrist Vs Upper Arm Blood Pressure Monitor: Which is More Accurate?

Automated Blood Pressure Home Devices

Blood pressure (BP) measuring devices have various features that make them unique and apt for everyday use. To choose a personalized BP device, it will be wise for you to pick the most accurate model for your unique circumstance or situation. There is no clear-cut recommendation from health professionals as to which device is superior for home use. It will depend on your preference, and the process should feel like “choosing your own pair of shoes.” Simply, know what you’re looking for, and choose a device that fits you best.

Why Measure Blood Pressure at Home?

  • One out of three American adults has high blood pressure.
  • Many have problems with having low blood pressure as well.
  • If you have uncontrolled blood pressure, this can significantly increase your risk for heart disorders and stroke.
  • Keeping track of trends in your BP can tell you if there are unexpected changes in your health status. Health changes can prompt you to visit your physician for a check-up.

Some of the popular BP monitoring home equipment include:

Upper Arm Models

  • Majority of home-use automated blood pressure monitors are from this type, otherwise called the upper-arm cuff type. This model may be harder to put on if you’re doing it without assistance. But it’s generally easier to keep the cuff at the level of the heart for accurate BP determination. It measures your blood pressure via your brachial artery.
  • Upper arm models typically have a large, easy to read monitor or display.
  • The patented features of the model make it more accurate than other portable BP home devices.
  • Most brands work electronically, with or without the internet. Although certain brands won’t work without an internet connection.
  • May be battery-operated or can come with an AC adapter for powering the device alternatively.
  • The equipment comes with handy built-in storage.

 


How it works

  • The device works on the principle of oscillation, where blood flowing through a blood vessel (an artery) between two pressures, called the systolic and diastolic pressures, cause vibrations in the blood vessel walls. These vibrations are detected and converted into electrical signals which produce a digital reading.
  • Apart from measuring blood pressure, the device may alert the user of irregular heartbeats.
  • May have the feature of storing BP readings for multiple users.
  • Certain brands will automatically display the average of your recent measurements taken, as well as transmit your results to a mobile or computer application for free. This feature allows you to check your stats against the normal, and compare your figures over time.

Ease of Use

  • Typically comes with a user-friendly interface and a large digital display for easy reading.
  • It can be challenging to put the cuff single-handed or without assistance. After that is done, this equipment should be rather easy to use, in comparison with how a manual BP apparatus works. All you need to do is press the start button, and the device will get to work.
  • Typically delivers a reading in 60-seconds or less.

Calibration

  • Although most brands have been calibrated, it is recommended that you bring with you your newly acquired device during your check-up. Your doctor can help you check your blood pressure with a calibrated equipment, then with the upper arm device, you have bought. Your doctor will be able to teach you the correct positioning, as well as check the accuracy of your machine.
  • To further ensure accuracy, you can consider calibrating your device. Follow the simple steps in the National Health and Nutrition Examination Survey (NHANES) Health Tech or Blood Pressure Procedures Manual. This is accessible online at cdc.gov/nchs/data/nhanes/nhanes_09_10/bp.pdf

Validation

For best assurance that your upper arm model is accurate, reliable, and consistent, you need to check that your device has undergone clinical validation. Look for a product certification that:

  • Independent organizations or third parties have tested the equipment.
  • The stringent requirements set by international organizations such as the Association for the Advancement of Medical instrumentation Standard (AAMI), the European Society of Hypertension (ESH), or the British Hypertension Society (BHS) have been met.
  • For BP devices sold in the US, standards set by the Food and Drug Administration (FDA) should have been met.
  • The International Organization for Standardization (ISO) protocols for validation should have been met.

Reliability

Since the most precise type of external BP measuring device is the kind that measures from your upper arm, the upper arm cuff models are the  most accurate.

  • Results are reliable as long as you can keep the cuff at the level of the heart when measuring blood pressure.
  • This type of device has been recommended by the Heart Foundation for home use.
  • The upper arm model is considerably more precise than other competing home-use models.

Size Options

  • Typically comes with adjustable upper arm cuffs that should fit a wide range of arm sizes.
  • If you happen to lift weights or have big arms, you may need to measure your arms before deciding to buy. If your arm is larger than 16 inches in circumference, you probably won’t fit into a standard upper arm model cuff. You may want to explore brands or alternatives that provide various cuff sizes.
  • For correct sizing. You should measure your upper arm at the largest part above the bend.

Portability

Most brands are lightweight and easy-to-carry. Although, upper arm models are generally bulkier than the wrist cuff models.

Cost

For more precise readings, you may want to invest in a mid-range price of upper arm model with more sensitive electronic features. These typically cost $25-$60, or higher for units with advanced features.

 

Man himself measured his own blood pressure on a wrist

 

 

 

 

 

 

The wrist model

  • If you’re looking for convenience and comfort, there are several good quality wrist models, also known as “wrist cuff,” that can fit you.
  • This model generally features an intuitive interface display that is user-friendly, and a click-button operation to start or stop.
  • It is also easy to store as the cuff can be folded neatly in a handy storage box or container. However, wrist models are extremely sensitive to changes in body position.

How it works

  • Similar to the upper arm device, this model works by the oscillatory method. The device’s cuff wraps around your wrist and inflates automatically when taking a reading. It measure your blood pressure via your radial artery.
  • Can work as a heart monitor, warning you of irregular heartbeats
  • Most brands have a built-in memory function that saves your measurements so you can monitor your health status, and see your progress with changes in lifestyle.
  • To get an accurate BP reading, your wrist and arm must be at your heart’s level while the machine is measuring your blood pressure. Even then, some critics claim that the BP readings taken at the wrist are higher or less accurate than when the blood pressure is measured at the upper arm. One reason for inconsistencies may be the fact that the blood vessels (the arteries) of the wrist are narrower or not as deep in comparison with those of the upper arms.

Ease of use

  • Large screen display for easy reading of BP and heart rate results
  • Can easily be used while you’re on-the-go
  • Wrist models are generally easier to put on (similar to the watch wearable model) without help.
  • Users of the equipment had tendencies to get inaccurate results because they had a hard time keeping their wrist (and arms) at the correct required height—at the level of the heart.
  • Fast and easy to use
  • Typically delivers a reading in a minute or two.

Calibration

  • The wrist model needs to be calibrated to give you the most accurate results. Most brands would be calibrated before being sold. But, it may still be a smart idea to bring your equipment to your doctor for comparison against a calibrated device to ensure its accuracy.
  • Also, read through the product manual that comes with the equipment. You may need to calibrate your home device every one or two years, depending on the recommended manufacturer’s instructions.

Validation

For best assurance that your wrist model is accurate, reliable, and consistent, look for product certification or validation. Validation means the equipment has passed the stringent standards set by the AAMI/ESH/ISO, and the FDA for gadgets sold in the US.

Reliability

  • Blood pressure measured on the wrist is less accurate than a BP reading taken from the upper arm. If you measure your BP with a wrist model, you need to ensure that you keep your wrist and arm at the level of your heart when the machine starts to work.
  • The wrist model is not recommended by the American Heart Association (AHA) and the Heart foundation because it is considered less accurate than upper arm models.

Size Options

  • Wrist models commonly come in a fits-all size that is usually smaller (and more portable) than upper arm cuffs.
  • A few brands include adjustable cuffs that can accommodate the average wrist sizes (5.5-8.5 inches of wrist circumference).

Portability

  • Come in portable sizes that you can take with you nearly anywhere
  • The small, lightweight design makes it convenient to use while commuting, at work, or at the gym.

Cost

  • You can buy a good quality wrist device for $30 or higher.

Wearable Blood Pressure Monitor (Fitness Watch Models)

The technology of the wearable watch model is rather impressive. It calculates blood pressure readings with the use of sensors that analyze the bloodstream of the user. Similar sensors are used to monitor the heart rate. These optical or light sensors (typically with a source and a receiver) monitor blood pressure through the radial artery found on your wrist.

How it works

  • To check your blood pressure, you simply need to place your finger on a sensor. For some brands, you’ll press a button while holding the watch device against your chest, so your heartbeat is detected.
  • The sensor inside the watch detects the pulse on your wrist. The difference between the two—called the pulse transmit time (PTT) is then used by the device to compute your BP reading.
  • Some watch models can determine whether you have the risk, or are developing heart problems now or in the future. For most devices, you’ll see an indicator such as a green circle when your BP is within normal. Otherwise, it may display a red circle (or a warning) for abnormal BP or pulse activity.
  • For certain brands, results can be synced to an accompanying mobile or computer application.

Ease of Use

  • The device is user-friendly and more comfortable than the traditional cuff.
  • Taking blood pressure readings is easy. After pressing the start button or placing your finger on a sensor, it will only take a minute or two to display the result.
  • Generally, the device is quiet and discreet. You’ll be able to check your BP while taking a break at work, or even in a public place without calling much attention.

Calibration

Most brands would be calibrated before being sold. But, bringing your equipment to your doctor for calibration before using it at home is recommended. To further ensure accuracy, follow the simple instructions found in the National Health and Nutrition Examination Survey (NHANES) Health Tech or Blood Pressure Procedures Manual. This can be accessed at cdc.gov/nchs/data/nhanes/nhanes_09_10/bp.pdf

Validation

  • There are brands being sold that have not undergone validation by a third party. These watch models may not provide accurate measurements that are needed for individuals with high or low blood pressure problems.
  • Check for proper validation from reputable international organizations (AAMI/ESH/ISO/FDA) to ensure quality and accuracy before purchasing the product.

Reliability

Manufacturers claim that their high-quality watch models are reasonably accurate in measuring blood pressure, as long as users strictly comply with the instructions provided in the product manual.

Size Options

Most brands have small, medium, and large sizes available that could accommodate various wrist sizes.

Portability

Although there are variations depending on the brand, most wearable BP monitors are lightweight, slim, and portable like regular watches.

Cost

The average cost can range from $40-$500, or even higher for models with unique functions. These may include additional sensors, a slimmer form, and other exceptional features such as tracking your number of steps, traveled distance, sleeping patterns, and calories burned.

Finger blood pressure monitors

Finger blood pressure monitors are the simplest to use of all home models, especially when you are taking blood pressure readings by yourself. You no longer have to roll-up your sleeves, or know how to use bulbs, gauges, and bulky arm cuffs.

One downside is that this model is susceptible to temperature and position changes in comparison with the previous types discussed. This may be the reason why the model’s popularity has faded.

 Generally accepted by children because it is less intimidating

How it works

  • Simply insert your index finger and adjust the positioning slide for a snug fit, then press the start button. The device will start to do its work by making the finger cuff inflate.Your blood pressure (systolic and diastolic) will be calculated and displayed in a large digital display. The device will also show your heart rate.
  • Most finger blood pressure monitors operate on batteries.
  • You should read the product manual carefully. Most brands would not recommend checking your blood pressure with cold hands or fingers, or within short intervals. Keeping it steady on the right spot is essential. You may be required to wash your hands before inserting your finger into the device’s finger cuff.

Ease of use

  • The equipment commonly has a pulse meter, built-in memory, memory recall, and auto-off functions.
  • With large digital display making results easy to read
  • An alternative for individuals with large arms that cannot fit the arm/wrist cuff models
  • Very simple and effortless to use: insert your finger, hit the start button, then get results quickly
  • Some users have complained of a consistent beeping sound when the device measures blood pressure.

Calibration

As with the other models, it is best to back up your results using this device with regular visits to your physician’s office. Importantly, have your equipment calibrated or checked for accuracy at least once a year. Following the simple instructions found in the National Health and Nutrition Examination Survey (NHANES) Health Tech or Blood Pressure Procedures Manualshould be helpful. The manual can be accessed at cdc.gov/nchs/data/nhanes/nhanes_09_10/bp.pdf

Validation

As with the other models, you need to ensure that the equipment you buy has been tested and approved by the FDA in the US, or by other reliable testing organizations in your country. Clinical validation from international institutions such as AAMI/ESH/ISO should ensure that the product you’re buying has been approved for quality and accuracy.

Reliability

  • Not as precise as the upper arm model. Some clinicians claim that its accuracy could be improved by taking multiple blood pressure measurements over time.
  • The model is not recommended by several medical professionals because these have been found to yield less reliable results in comparison with other home models.
  •  The inconsistency of results has led users to repeat measurements, and average the results.

Size options

  • Comes in a standard size that should fit multiple finger sizes
  • If your fingers are very small (less than 2 inches in diameter), it might be difficult for you to make the finger cuff fit tightly.
  • Users claim that the device worked better for individuals with thick fingers that fitted snugly into the finger cuff than those with smaller fingers.

Portability

  • Small, easy-to-grab and use anytime
  • Portable and effortless to use even without a manual

Cost

This is relatively more affordable with an average price range of $5 to $50 per unit.

Choosing the BP equipment that fits you right

Studies after studies shows that when it comes accurate blood pressure measurement, upper arm cuffs are more accurate than wrist cuffs.

If you have to use a wrist cuff, make sure your placement and arm position is accurate. There are several factors that can give false readings and these are the two main ones that can be modified quickly.

When you report your blood pressure measurement to your healthcare provider, be sure to mention the location of the measurements. Due to the location of the wrist measurement, even when done correctly, blood pressure measurements can be higher.

With the rise in the incidence of heart-related disorders such as high blood pressure and stroke, monitoring your blood pressure at home may be a beneficial investment. Measuring blood pressure can be tricky because it changes at different times of the day, and in response to various physical and emotional events. Hence, choosing a quality blood pressure home device is critical.

Selecting a model that fits your right is now easy to do with a variety of good quality home devices. These are readily available from your local pharmacy, medical supplies vendor, or online. What’s important is that you choose equipment that’s accurate, easy-to-use, and fits your budget–as well as your arm or wrist. Moreover, you need to be a wise buyer and only choose equipment that has been properly calibrated and validated.

 

Potassium Rich Foods That Helps to Reduce High Blood Pressure Naturally

Naturally reducing blood pressure with a diet rich in potassium

When you read the statistics of CDC regarding blood pressure, you might get slightly lightheaded as you learn that 1 in 3 people in the USA (roughly 75 million adults) suffer from high blood pressure.

The blood pressure is the force of blood against your artery walls as it circulates through your body. Normal blood pressure is less than 120 over 80 (120/80). The next level is, elevated blood pressure (120-129 / less than 80), then high blood pressure stage I (130-139/80-89), high blood pressure stage II (140 or higher/90 or higher), hypertensive crisis (higher than 180/higher than 120). You should know what you blood pressure reading means. This way you can be proactive by taking steps to prevent and increase or reducing your blood pressure to safe ranges.

Why is high blood pressure an issue?

If you are wondering why all of this matters, and how does high blood pressure influence your own life, here is why:

  1. High blood pressure greatly increases the risks for many major, serious diseases such as heart disease – which is the first leading cause of death in the USA, and stroke – which is the third leading cause.
  2. Anyone, including children, can develop high blood pressure. If you are pregnant and your blood pressure is high you and your unborn child can suffer serious consequences even death
  3. High blood pressure is also known as the “silent killer” because it usually has no warning signs, no symptoms, and many people are not even aware that they have it until it is too late.

That’s why it’s important that everyone checks their blood pressure regularly and take all the necessary precautionary steps to avoid having to face this “silent killer”.

If you are already suffering from the hands of the sneaky high blood pressure, then you need to start taking it more seriously and take all the necessary steps that will help you reduce it, such as:

  • Get it checked regularly
  • Maintain a healthy weigh;
  • Be physically active
  • Don’t smoke
  • And most importantly, eat a healthy diet!
  • Eat a low salt diet
  • Eat a high potassium diet
  • Reduce alcohol intake
  • If you are overweight then lose weight

A healthy diet is one of the most important steps that underlines almost any other point here: if you eat healthily, you can maintain a healthy weight, you will have more energy to be physically active and you will influence how your body regulates the blood pressure. One of the main aspects of a healthy diet for high blood pressure is having food rich in potassium and low in salt.

How does potassium influence blood pressure?

Potassium is one of the key minerals that our body needs to function at is best yet, somehow, it is hugely under rated. You hear a lot about reducing sodium. But hardly anyone mentions increasing potassium.

Potassium is a key electrolyte found in our body that  helps our body send nerve signals, and regulate fluids and muscle contractions and also relaxes the walls of our blood vessels.

Potassium helps in lowering blood pressure by helping our body remove the excess sodium and relaxes the muscles of the heart.The excess sodium (in general, the high levels of sodium,) elevate the blood pressure, which is especially a concern for people whose blood pressure is already high. There are countless studies that have been done that show eating food rich in potassium helps our body naturally fight high blood pressure. Besides this, food rich in potassium is good for our general health as well; many studies suggests  that potassium may help in preventing other serious diseases, such as strokes, heart attack. osteoporosis, kidney stones, water retention, etc.

Food rich in potassium

Now that we are aware of how potassium affects our body and helps us function , we need to know how we can increase our intake of this mineral.

Most health authorities agree that the daily optimal amount of potassium should be 3,500-4,700 mg. Of course, this number varies depending on your medical condition, age, weight, etc. You should not consume this much if you have kidney disease.

We need to mention that over-the-counter supplements are not a great way to increase the potassium intake as they don’t give the same results as getting it from food; this is because they don’t come in combination with other minerals, they are synthetically created and our body absorbs it in a different way which sometimes may result in causing additional harm to some of our organs. Many countries have limited the maximum recommended dose of potassium intake in the form of supplements to 99-mg, which definitely is much less than the amount you can get from just one serving of potassium-rich whole foods. That’s why, it is recommended that  unless your doctor has recommended you otherwise, take your potassium from whole foods.

Following is a list of common foods rich in potassium. Take out your food scale and start measuring size. The standard size is 100g or 3.5oz.

Therefore the amount of mg mention is the amount that can be found in 100g or 3.5zo.

Bananas

Potassium: 358 mg

One of the oldest known foods that come from Southeast Asia/South Pacific is the banana. The origin of the bananas dates from 8000 to 5000 BC; this fruit, botanically speaking a berry (as it comes from the berry family) is believed to have been the world’s first cultivated fruit. Bananas are rich in fiber, folate, magnesium, vitamin A, C, B6, iron, manganese, etc. Unlike many other fruits and vegetables, bananas are available all year round.

Avocado

Potassium: 485 mg

Avocado comes from the culinary scene in Mesoamerica in about 500 B.C. Nevertheless, it became more popular and spread in the 16th century as the Spanish conquistadors found about its existence, noted it as a delicacy and aphrodisiac, and spread the word about it on their journeys. Besides being rich in potassium, this food is also rich in vitamin K, C, B5, B6, E, folate, magnesium, copper, iron, and zinc. They are in season depends on the country in which the avocados are cultivated: in Mexico, the peak season is from November to April, in the USA from May to August, in Peru from April to September, and in Colombia and Chile from September to June.

Apricots

Potassium: 259 mg

The origin of the apricot these days is quite disputed, as many claim that they were originally domesticated in China, while others insist that they come from ancient Armenia. Nevertheless, they were introduced to the New World in the early 18th century by Spanish missionaries. Apricots besides being rich in potassium are also rich in fiber, Vitamins A, C, and E. Nowadays, they are cultivated on every continent except Antarctica. Their peak season from early May to July.

Spinach

Potassium: 346 mg

Spinach is the ultimate super food as it is loaded with tons of nutrients (calcium, magnesium, iron, vitamin A, K, phosphorus, thiamine, folate, etc.) in a low-calorie package. It is believed that spinach originated in ancient Persia and later on, it was introduced in ancient China, India, Spain and the rest of the world. In the USA, the cultivation of the spinach began around 1806. Today, you can find it all year round, if not fresh, frozen. It is the best when it is fresh, in its peak season, which is from March to June.

Fun fact: cook spinach is richer in potassium than fresh spinach.

Sweet potatoes

Potassium: 337 mg (baked in skin, without salt 475mg; canned – 312mg)

Both sweet and regular potatoes are rich in potassium; we are mentioning here sweet potatoes primarily because they are more nutritious. Sweet potatoes actually originate and were domesticated in Central and South America, at least 5000 years ago. In the last few decades, as we started putting more emphasis on the nutrition of our food, sweet potatoes became more popular as they are rich in vitamin C, B6, E, magnesium, phosphorus, zinc, thiamin, riboflavin, and folate. Sweet potatoes peak season is usually from late October through December.

Broccoli

Potassium: 316 mg

Probably the most infamous vegetable among kids is actually one of the healthiest vegetables. Broccoli was introduced to England and America in the 1700s and became more popular in the 1720s; nevertheless, the eastern Mediterranean and Asia were familiar with it a long time before that. There is evidence that broccoli was cultivated in Italy in ancient Roman times, and it is believed that broccoli actually originated from Italy where it was engineered from a cabbage relative by the Etruscans—an ancient Italian civilization who lived in what is now Tuscany.

Broccoli is a great source of vitamins K and C; additionally, it is rich in fibers, folate, and of course, potassium. Although it is available throughout the whole year, its best during its peak season: October through April.

Tomato

Potassium: 237 mg

Tomatoes are native to Americans as historical records show that their origins trace back to early Aztec civilizations around 700 A.D; they were introduced to European countries much later, around the 16th century. Nevertheless, they are one of the most used fruits in every cuisine throughout the world. Tomatoes are rich in vitamin C, K, folate, the antioxidant lycopene, and of course, potassium. What is interesting about tomato is that their form can make a huge difference in their potassium level, so fresh tomatoes have 237 mg potassium, tomato puree has 1,014 mg, and tomato puree has 439 mg potassium. Tomatoes are in season from May through October, depending on where you live.

I borrowed the list below from Here You can select a few items from the list that follows. You will then realize that you can easily increase your potassium intake by swapping processed food for one of the below:

Food, Standard Amount Potassium (mg) Calories
Sweet potato, baked, 1 potato (146 g) 694 131
Tomato paste, 1/4 cup 664 54
Beet greens, cooked 1/2 cup 655 19
Potato, baked, flesh, 1 potato (156 g) 610 145
White beans, canned, 1/2 cup 595 153
Yogurt, plain, non-fat, 8-oz container 579 127
Tomato puree, 1/2 cup 549 48
Clams, canned, 3 oz 534 126
Yogurt, plain, low-fat, 8-oz container 531 143
Prune juice, ¾ cup 530 136
Carrot juice, ¾ cup 517 71
Blackstrap molasses, 1 Tbsp 498 47
Halibut, cooked, 3 oz 490 119
Soybeans, green, cooked, 1/2 cup 485 127
Tuna, yellowfin, cooked, 3 oz 484 118
Lima beans, cooked, 1/2 cup 484 104
Winter squash, cooked, 1/2 cup 448 40
Soybeans, mature, cooked,1/2 cup 443 149
Rockfish, Pacific, cooked, 3 oz 442 103
Cod, Pacific, cooked, 3 oz 439 89
Bananas, 1 medium 422 105
Spinach, cooked, 1/2 cup 419 21
Tomato juice, 1/2 cup 417 31
Tomato sauce, 1/2 cup 405 39
Peaches, dried, uncooked, 1/4 cup 398 96
Prunes, stewed, 1/2 cup 398 133
Milk, non-fat, 1 cup 382 83
Pork chop, center loin, cooked, 3 oz 382 197
Apricots, dried, uncooked, 1/4 cup   378 78
Rainbow trout, farmed, cooked, 3 oz 375 144
Pork loin, center rib (roasts), lean, roasted, 3 oz 371 190
Buttermilk, cultured, low-fat, 1 cup 370 98
Cantaloupe, ¼ medium 368 47
1%-2% milk, 1 cup 366 102-122
Honeydew melon, 1/8 medium 365 58
Lentils, cooked, 1/2 cup 365 115
Plantains, cooked, 1/2 cup 358 90
Kidney beans, cooked, 1/2 cup 358 112
Orange juice, 1/2 cup 355 85
Split peas, cooked, 1/2 cup 355 116
Yogurt, plain, whole milk, 8 oz container 352 138

Final Thoughts

Seems hard, but one of the simplest way to incorporate potassium rich food in your diet is to eat more whole foods. As illustrated in the above list, meats are also filled with potassium. Therefore, you don’t have to eat only plant based foods.

Start by swapping processed foods with whole foods. Eating a banana instead of  your favorite baked treat will decrease your sodium intake and increase your potassium intake. This way you will be killing two birds with one stones. Besides, no matter where in the world you are located, you can always find a banana to eat and you can also add it to your smoothie.

However, you should not increase your potassium intake if you have any kind of kidney disease and you should not take potassium supplements without first speaking with your healthcare provider.

 

 

Do You Know When Your Pressure Is High? Symptoms of High Blood Pressure You Must Not Ignore

Symptoms of Hypertension

Hypertension (HBP) is a cardiovascular disease defined by high blood pressure (usually related to abnormal functioning of the vascular system). Often multifactorial, hypertension can be acute or chronic, with or without signs of gravity. High blood pressure is defined by a systolic blood pressure greater than 140 mmHg and diastolic blood pressure greater than 90 mmHg.

Most people are unaware of their high blood pressure because in the early stages there are no symptoms.

Hypertension is a real public health problem. More than a quarter of the world’s adult population (26.4%) suffers from it. In addition, it is responsible for 7 million deaths a year worldwide, and the number of hypertensive adults is expected to grow by 60% to reach 1.56 billion in 2025.

Usual symptoms of hypertension:

Hypertension evolves most often insidiously and more than half of hypertensive patients are not aware of their pathology. The occurrence of symptoms often reflects an advanced stage of the disease.

Given the danger related to high blood pressure, doctors often call it “the silent killer”. The only way to diagnose it early is to measure the blood pressure.

Its symptoms are essentially nonspecific and often correspond to the suffering of certain organs (like the brain, the heart and kidneys). The most frequent are:

  • Headaches: They are mainly characteristic of severe hypertension. Hypertension headaches are classically chronic, present in the morning, in the occipital region (neck and above) and sometimes take a pseudo-migraine appearance. Hypertensive peaks can also cause acute headaches.
  • Tinnitus (auditory whistling): This symptom is related to the fact that the microcirculation in the inner ear can be damaged by hypertension. In addition, the blood vessels, under significant pressure, generate a noise that is perceived by ear (pulsatile tinnitus).
  • Phosphenes (perception of bright spots): This symptom is related to the fact that hypertension stimulates the ganglion cells of the retina and excite them abnormally.
  • Vertigo: This symptom is most often due to dysfunction of the inner ear (the vestibular system). The headache and tinnitus can also aggravate vertigo.
  • Palpitations (pounding in chest): They are most often related to a fast heart rate in hypertensive patients.
  • Asthenia (weakness): It is most often associated with heart fatigue and cerebral microcirculatory disorders caused by hypertension. This symptom often reflects a vascularization trouble of different organs.
  • Dyspnea while doing physical efforts (difficulty breathing): Dyspnea, like asthenia, is often due to associated heart fatigue. In more severe cases, it is caused by very advanced heart failure and may be evidence of acute pulmonary edema.
  • Epistaxis (nosebleeds): Following the increase of the blood pressure. Some fragile vessels, such as those located on the inner side of the nasal cavity may rupture and bleed.
  • Hematuria (presence of blood in the urine): High blood pressure can severely damage renal function. Thus, it can cause a passage of red blood cells in the urine.Serious clinical manifestations of hypertension:How does hypertension affect organs?

Very often, the symptoms mentioned above are absent and may go unnoticed. In these cases, hypertension develops insidiously, damages the cardiovascular system of the patient and is manifested only later by severe clinical presentations that will make the patient go to the emergency room (ER).

This evolution of the disease can be:

  • The “mechanical” consequence of the increased arterial pressure on the vessels (rupture of the latter with hemorrhages);
  • The “mechanical” consequence on the heart pump working at high pressures for a long time and getting tired in the long run;
  • The consequence of the favoring of the formation of the atheroma plaques, which progressively obstructs the arteries.

The main organs damaged by hypertension are the heart, brain and kidneys.

Neurological symptoms of hypertension :

Central nervous system involvement is common. It manifests itself by the possible occurrence of:

  • Hemorrhagic stroke due to the rupture of a cerebral vessel, or ischemic stroke due to the obstruction of an artery by atheroma or by a thrombus. According to the WHO, a hypertensive patient is 2 to 3 times more likely to have a stroke. Strokes’ symptoms are various: hemiplegia, language disorders, sensory disorders, cognitive disorders, even coma or sudden death.
  • Hypertensive encephalopathy (the more common symptoms are disturbances of consciousness, retinopathy with papillary edema, seizures…).
  • Arterial dementia, by diffuse and chronic damage of the cerebral arteries by hypertension.Renal symptoms of hypertension :

Hypertension is responsible for an important damage to the glomeruli (functional units of the kidney) and promotes the occurrence of renal failure. Impaired renal function is often very moderate in the beginning, but may progressively worsen. According to the WHO, this risk of renal failure is multiplied between 2 to 10 times in the hypertensive patients.

In final kidney failure stage, the hypertensive patient may present with acute edema of the lungs, intense asthenia or even cardiac rhythm disorders or sudden death (especially related to the absence of renal elimination of potassium).

Cardiac symptoms of hypertension :

The increased workload of the heart due to increased blood pressure results in a very early deterioration of cardiac function, causing signs of heart failure. This phenomenon is more aggravated by atherosclerosis that affects the coronary arteries (which vascularize the heart).

In the long term, a hypertensive patient will present himself to the emergencies with these signs:

  • Acute edema of the lung. (Dyspnea at rest, signs of asphyxia).
  • Edema of the lower limbs.
  • Abdominal swelling, etc.Other serious symptoms related to hypertension :
  • In pregnant women, hypertension can cause in-utero fetal death. High blood pressure causes circulation challenges between the mother and fetus which has the potential to be deadly for both. The condition is know as preeclampsia
  • Various vascular complications: Like Aortic dissection (urgent and severe manifestation causing intense chest pain and requiring urgent treatment) and Peripheral arterial disease (gait disturbances due to vascularization abnormalities of the lower limbs).

It should be noted that in 90% of cases, hypertension is said to be essential: no known cause can be found in this case. In the rest of the cases, high blood pressure is secondary: several pathologies can cause hypertension. The patient can therefore come to the emergency room (ER) with signs suggestive of his pathology (such as Cushing’s disease, pheochromocytoma, etc.).

Conclusion:

 

To conclude, high blood pressure is an unfortunately common and serious disease that evolves insidiously. Several symptoms allow suspecting it before it causes serious manifestations that can affect the functional and vital prognosis of patients.

Can High Blood Pressure Cause A Stroke? 13 Facts You Must Know About High Blood Pressure

13 Facts About High Blood Pressure

High blood pressure is called hypertension. It’s the most important, modifiable risk factor for cardiovascular disease and mortality. This means it’s the one thing that you can change if you want to prevent yourself from dying from heart and blood vessel disease – and doing this one thing could make a big difference in your life.

High blood pressure is common in those who are older than 50 years old. It’s something that is really important to pay attention to. For every 20/10 mm Hg increase after blood pressure starting at 115/75 mm Hg, the risk for cardiovascular disease doubles. Even if you have normal blood pressure at 55 years old, there’s a 90% lifetime risk of developing high blood pressure.

If your blood pressure (BP) is 120-139 mm Hg on the upper side and 80-89 mm Hg on the bottom number, lifestyle changes are needed to prevent the BP from going up further.

Even your children are at risk to develop high blood pressure, and doctors now have separate guidelines for BP problems in children. The number one way to prevent high blood pressure is to watch salt intake. Even changing your salt intake by cutting it in half can make a big difference in your blood pressure numbers.

What to Know About High Blood Pressure

Interested in finding out more information that has been reported in medical studies about high blood pressure? Check out these 12 facts below.

  1. Why Do I Have High Blood Pressure?

According to presenters at the National High Blood Pressure Education Program at the Boston University School of Medicine and others worldwide, obesity and excessive consumption of calories are major causes of hypertension.

High intake of salt is another one of the biggest culprits. Anthropologists studying hunters and gatherers thousands of years ago state that the average amount of sodium consumed per day in those times was only 690 mg. We don’t know if they considered how hunters preserved meat in salt and ate the salty meats or if they only considered fruits, vegetables, nuts and seeds in the diet with occasional fresh meat. This amount that hunters and gatherers ate daily is a far cry from today’s expected intake of 4000 mg per day, and 690-1200 mg in one serving of canned soup!

Other Causes of High Blood Pressure

Doctors and scientists at the Cardiovascular Medicine department at the University of Michigan reported that there are factors in the environment that can cause high blood pressure: high altitude, loud noises, ambient air pollution, and cold temperatures. Brief exposures of any of these actually elevate BP over the long term but if any of these factors are sustained over time, then the BP may not come down. Thus, where you live – and work – is important to your health.

When it comes to air pollution, it’s when the fine particulate matter levels reach 2.5 that BP rises. This is something that Italian scientists reported in 2016. When the particulate matter causes the BP to rise, it may be a potential triggering factor for a heart attack.

Interestingly, here’s a personal story from one of my friends with left ventricular damage (heart failure) and mildly elevated BP. “I had heard of the fires that occurred in Redding, California and wanted to take a trip out there to see if I could help in some way with jobs and new businesses. Even though the fires had stopped for about a month, the air still was not good. It smelled funny and kind of acrid. You didn’t need a fine particulate matter reading to know the particulate matter was high. As it turns out, I never got the chance to go sight-seeing in the area. Even driving at 1000 feet elevation with all the particulate matter in the air, my heart began hurting and my blood pressure rose. I felt as if I was not going to be able to drive out of the area without a heart attack occurring and was glad to get to fresh air.”

Scientists say that acute and chronic exposures to air pollutants cause autonomic nervous system imbalance and the arteries constrict. Inflammatory compounds and mediators are released that affect the circulatory system. The exposure also increases the release of high levels of free radicals. All these contribute to high blood pressure.

  1. Who is Most Likely to Develop High Blood Pressure?

In China, doctors knew that high blood pressure caused problems and then checked the other end of the spectrum. Frail elderly patients that had lower BP levels (not normal but low) were actually found to be more at risk for dying than those with higher BP levels. Surprisingly, those with hypertension had a protective effect in lowering the risk of overall mortality.

Scientists in many countries have reported problems with noise in work situations. For example, in the paper industry, workers exposed to noise were compared to those not exposed to noise. Those exposed to noise had significantly higher BP readings, were more often diagnosed with hypertension, and had ECG abnormalities compared to those who weren’t exposed to noise. People who work in certain types of industries are more at risk to develop high blood pressure.

This study tells us that both high and low blood pressure are potential problems in one’s health.

People that drink a lot of alcohol are also likely to suffer from hypertension. Those who are in stressful situations and under severe stress for long periods of time find that the stress affects the nervous system, and the nervous system makes arteries constrict. This raises the BP. Sometimes, people will feel their blood pressure rising but most of the time, it’s non-detectable. When it rises, you may feel as if you are going to explode or get a headache.

Those who smoke are more likely to develop high blood pressure. Those who have low calcium levels can be subject to hypertension, as calcium supplementation reduces blood pressure in the medical studies. A high calcium diet allows the blood vessels to relax.

  1. Can High Blood Pressure be Cured? Can High Blood Pressure be Reversed? Can High Blood Pressure be Cured in 30 Days?

Blood pressure is one of those indices in the body that fluctuates daily and even hour to hour. It responds to the nervous system, to your hormones, to your thoughts, and to the external environment. Thus, to think it can be ‘cured’ is not accurate thinking. You can lower it to the normal range but may still have brief ‘blips’ of high blood pressure when exposed to loud noises or air pollution. The key to good blood pressure is to have a healthy functioning nervous system that is able to respond to the pressures of the day and night and your environment.

If your BP is high right now, there are things you can do to bring the levels down to normal for most of the day and night. You’ll feel better when this happens. The ‘what to do’ involves changing your lifestyle, changing your stress levels, how you think about things and the stressful situations in your life, changing your diet and your weight, and exercising. You can also take herbs such as artichoke and hibiscus tea to bring down high BP levels. When you do these things over time, you can get your ‘cure’. You could see a major difference in BP within 14 days, as many herbalists will attest. However, if you go back to your old ways, the BP will rise again.

  1. Can High Blood Pressure Kill You?

High blood pressure can kill you. When your blood pressure is high, your arteries are under a lot of pressure, similar to a garden hose that has the water turned on to high but the spout has been closed. Any weakened areas of the arteries will potentially blow out with this high pressure. This results in internal hemorrhage within an area of the body where the artery ‘blew out’, usually the brain or area weakened by an aneurysm.

You can prevent this from occurring by two ways: 1) lowering the blood pressure, and 2) strengthening the artery walls and clearing out their plaque.

  1. How to Reverse High Blood Pressure Permanently?

The foundation for a healthy blood pressure consists of a healthy diet, adequate exercise, stress reduction, and sufficient amounts of potassium and magnesium.

In Poland, doctors have reported that there are lifestyle changes that can be initiated to reverse high blood pressure. They recommend natural methods including: lifestyle, regular physical activity, training in breathing, reducing body weight, lowering sodium intake, taking potassium supplementation, eating a balanced diet enriched with herbs, reducing caffeine and alcohol intake, stop the smoking habit, avoid stress and regularly monitoring BP.

  1. What Foods Do I Eat for High Blood Pressure?

Medical professionals have used the DASH Diet for decades to bring BP levels down lower. This is a diet that is low in sodium (about 1500-2000 mg daily), high in potassium (4000-6000 mg), low in saturated fat and cholesterol, high in vegetables, and low in dairy products. Essentially, the DASH Diet could be called a diet close to a plant-based diet. Interestingly, if you eat foods that are canned or frozen, these foods are usually low in potassium. The potassium is destroyed during the processing in these ways but remains high in fresh fruits and vegetables that are not wilted.

At the Harvard School of Medicine, doctors tested 412 patients on the DASH diet. Fifty-seven percent of them were women and 57% of them were black and all were over the age of 48. When the lowest levels of sodium in the diet were mandated along with the other dietary recommendations, everyone with high blood pressure had reduced levels of BP. Those who had the highest BP levels had the highest reduction of BP.

Those on the DASH Diet alone showed better improvements in brain thinking speed compared to those who were on a usual weight loss diet. The best overall brain improvements in those with high blood pressure were in those who lost weight plus exercised.

The Mediterranean diet, declared by the UNESCO as an Intangible Cultural Heritage since 2013, according to one medical journal, is rich in vegetables, legumes, fruits and virgin olive oil. Thanks to its many beneficial effects, including those with regard to lowering BP, the Mediterranean diet may help people from modern countries to achieve a lower occurrence of CV disease. That’s what they say; however, other studies report that there’s not much of a BP lowering effect.

Data from human and animal studies have shown that the consumption of virgin olive oil shares most of the beneficial effects of the Mediterranean diet. Virgin olive oil is the only edible fat that can be consumed as a natural fruit product with no additives or preservatives, and contains a unique constellation of bioactive entities, namely oleic acid and minor constituents. Some of these lower BP.

Omega 3 fats, protein and vitamin D are nutrients that can help lower blood pressure levels. One health care practitioner commented for this article that her patient, a man in his late 50s, had dangerously high BP levels. She sent him to the ER and they checked his Vitamin D levels, finding them low. They gave him an injection of vitamin D and his BP immediately fell down to a more manageable level.

Other studies show that the following foods lower blood pressure:

  • amino acids
  • tea
  • green coffee bean extract
  • dark chocolate
  • foods high in nitrates

Magnesium is known to lower the risk of cardiovascular disease – and can lower BP. In one Korean study of11,685 adults over the age of 20, women who were obese and had a low magnesium intake were more prone to have high blood pressure than those with high magnesium intake. Health practitioners usually recommend 500 mg magnesium per day for those who have high BP.

In a review of the medical literature, scientists analyzed BP levels of those on vegetarian diets. The vegetarian diets were associated with a reduction in mean systolic BP (-4.8 mm Hg) and diastolic BP (-2.2 mm Hg) compared with meat-eating diets. Although this certainly is significant, it can’t do much for those who have a BP of 145/92, and other means to lower the BP must be taken.

  1. What Foods Do I Avoid for High Blood Pressure?

Many people wonder whether or not foods containing sugar and processed foods – ones that are considered high glycemic index foods – contribute to the development of high blood pressure. A high glycemic index food is a carbohydrate food that raises blood sugar level high after eating the food. Some examples include whole wheat, jasmine rice, puffed rice products, donuts, pop-tarts, baked potatoes, pretzels, pizza, desserts high in sugar, and breakfast cereals.

The high blood sugar level you get from eating these foods then causes a lot of stress on every body organ and system and leads to the development of degenerative diseases, including high blood pressure.

In one study, scientists reviewed all the studies that had been done on this topic. They totaled up the glycemic index scores for the foods eaten every day and called this the glycemic load. When the glycemic load was reduced by 28 units, their BP fell by 2 mm in both the upper and lower numbers of the BP (systolic and diastolic pressures). They concluded that a lower glycemic index diet may lead to important reductions in blood pressure.

Other foods to avoid include salty foods. These are foods that contain an appreciable amount of salt per serving. For example, a food that contains 400 mg sodium per serving is too high for those who have high blood pressure.

  1. How Long Does It Take to Lower High Blood Pressure?

Herbalists may be the best person to answer this question, as they see clients with high blood pressure frequently. Their answer is that BP starts showing up lower on BP readings within two weeks but the client has to continue taking the herbs – and lifestyle changes – over longer periods of time. How much the BP has to fall determines how long it will take. For example, someone with BP levels of 220/88 is going to need a good 3-5 months to lower the BP and reduce body weight and start exercising. Someone who has a BP level of 140/82 could only need 21 days.

  1. Can I Exercise If I Have High Blood Pressure?

As a general rule, a regular practice of physical activity decreases the risk of death by up to 60%. When you participate in regular exercise, each session of exercise lowers your blood pressure, whether or not it’s endurance or strength exercise.

Aerobic exercise combined with dietary modifications makes a big difference in neurocognitive functioning (brain functions) in those who have high blood pressure. Those who combined the DASH diet along with a behavioral weight management program (that includes exercise) had the greatest improvements in memory and learning in some studies.

  1. What Happens If High Blood Pressure Doesn’t Go Away?

Hypertension is a silent killer. This means there are no obvious symptoms. BP will continue to rise if nothing is done about it. If you go to the doctor and he requires you to be on BP lowering medications, you will be put on one or more of these types of medications: beta-blockers, calcium channel blockers, angiotenisin-converting enzyme inhibitors, angiotensin-receptor blockers, or two or more of these medications. Each of these medications has side effects associated with it.

High blood pressure increases the risks of stroke, dementia, and causes brain dysfunction, too.

  1. How Long Does It Take for High Blood Pressure to Come Down?

You will start seeing blood pressure reductions of 10-20 mm Hg within a few weeks of starting your lifestyle changes. The more changes you make simultaneously, the sooner the changes will occur and the greater the drop in BP. However, BP will not go lower than the normal range of BP unless you combine the lifestyle changes with medications to lower BP. Thus, you will have to monitor your BP to see if your medication dosage should be lowered by your physician.

  1. Will Losing Weight Lower High Blood Pressure?

Weight loss will generally lower high blood pressure. A loss of 10% of body weight will often be enough for many people to lower their BP. However, if you have 80 pounds to lose, you may have to lose 26-30% of your body weight in order to get to normal body weight. Ideal body weight is always your goal, but do remember that even people with ideal body weight can have high BP. This is because they still have to ‘fix’ their lifestyle factors that are contributing to high BP.

You can do a lot to lower your BP on your own. Don’t let anyone tell you that high BP is always going to be a problem unless medication is taken for the rest of your life. This simply is not true. You have a lot of control over a lot of the factors that make BP rise. It’s just a matter of getting down to work on the problem.

  1. What is the relationship between high blood pressure and stroke?

Death from stroke has decreased over the last decade but the bad news is that stroke is still the fifth leading cause of death in the United States. Modern medicine contributes the prescription of statins and high blood pressure medications to this decrease.

Having a stroke can leave you with paralysis on one side of the body with major repercussions for the rest of your life. With damage like this, you will go from being totally independent to becoming dependent on other people for everything from eating, bathing, walking, dressing, to using the bathroom. Many people end up with speech impediments or the use of an arm.

If you have high blood pressure, increasing your potassium intake can lower your risk of having a stroke by 24%. However, this is something that kidney disease patients are unable to do. The sooner you can start making changes in your lifestyle habits to prevent stroke, the better it is.

 

 

Sources:

Hypertension. 2003 Dec;42(6):1206-52. Epub 2003 Dec 1.

J Hypertens. 2016 Oct;34(10):1887-920. doi: 10.1097/HJH.0000000000001039.

Cardiol Clin. 2017 May;35(2):213-221. doi: 10.1016/j.ccl.2016.12.003. Epub 2017 Jan 30.

Curr Pharm Des. 2016;22(1):28-51.

Geriatr Nurs. 2016 Sep – Oct;37(5):385-392. doi: 10.1016/j.gerinurse.2016.05.006. Epub 2016 Jul 1.

Ann Cardiol Angeiol (Paris). 2014 Jun;63(3):197-203. doi: 10.1016/j.ancard.2014.05.003. Epub 2014 Jun 2.

Iran J Kidney Dis. 2016 Sep;10(5):237-263.

Curr Pharm Des. 2017;23(17):2453-2461. doi: 10.2174/1381612823666170215144649.

Curr Vasc Pharmacol. 2016;14(4):323-9.

Cochrane Database Syst Rev. 2016 Mar 2;3:CD008274. doi: 10.1002/14651858.CD008274.pub3.

Annu Rev Nutr. 2010 Aug 21;30:365-401. doi: 10.1146/annurev-nutr-010510-103954.

J Nutr Educ Behav. 2016 Jan;48(1):42-53.e1. doi: 10.1016/j.jneb.2015.08.023. Epub 2015 Oct 21.

Steroids. 1991 Mar;56(3):131-5.

Nutr Res Rev. 2017 Dec;30(2):208-219. doi: 10.1017/S0954422417000063. Epub 2017 May 17.

Nutrients. 2014 May 27;6(6):2131-47. doi: 10.3390/nu6062131.

JAMA Intern Med. 2014 Apr;174(4):577-87. doi: 10.1001/jamainternmed.2013.14547.

Eur Heart J. 1987 May;8 Suppl B:3-8.

Curr Hypertens Rev. 2014;10(2):67-76.

J Korean Med Sci. 2013 Apr;28(4):555-63. doi: 10.3346/jkms.2013.28.4.555. Epub 2013 Mar 27.

PLoS One. 2015 Jun 15;10(6):e0130405. doi: 10.1371/journal.pone.0130405. eCollection 2015.

Clin Ter. 2014;165(4):e304-11.

J Am Coll Cardiol. 2017 Dec 12;70(23):2841-2848. doi: 10.1016/j.jacc.2017.10.011. Epub 2017 Nov 12.

Am J Clin Nutr. 2017 May;105(5):1176-1190. doi: 10.3945/ajcn.116.143685. Epub 2017 Apr 12.

Hypertension. 2010 Jun;55(6):1331-8. doi: 10.1161/HYPERTENSIONAHA.109.146795. Epub 2010 Mar 19.

https://www.ncbi.nlm.nih.gov/pubmed/28157742

https://www.ncbi.nlm.nih.gov/pubmed/23558164

 

 

 

Healthiest Oils For Sautéing Vegetables

Different cooking methods require different oils. Many oils are very versatile but have dishes that they are better suited to cook than others. Depending on what you are cooking, the healthiest oil to use may vary.

An oil that is good for salad dressings may not be the best oil to sauté with. There are a few factors that dictate which oil you should use for each recipe. These factors include what you are cooking, how you are cooking it, the different kinds of fat in the oil, and the smoke point of the oil. If you use the wrong oil, your meal can be ruined as well as your diet. Here are a couple of guidelines to use when choosing an oil for sautéing.

Kinds of Fat

There are several different kinds of fat present in your foods. Some are good fats, and some not so good. Saturated fats and trans fats can cause your cholesterol to go up as well as cause unhealthy weight gain. Trans fat, in particular, increase your low-density lipoprotein (bad cholesterol) and decrease your high-density lipoprotein (good cholesterol). Other factors may include adverse effects on heart health, the risk of cancer, and obesity. The American Heart Association suggests that you lower your trans-fat intake to less than 7 percent of your caloric intake.

Polyunsaturated and monounsaturated fats have a different effect. They are known to improve cholesterol levels. Monounsaturated fats, in particular, are crucial to pay attention to when cooking. Monounsaturated fat has a high resistance to the oxidation and hydrogenation processes that can occur when cooking in high heat. These are the processes that can turn many oils into trans fats, which is definitely not what you want. Monounsaturated fats don’t have this problem because they are extremely heat resistant. If your oil is low in monounsaturated fats, then it may not be a good idea to sauté with it. However, sautéing does not require as much heat as many other forms of cooking. This can make it a little easier to find an excellent oil to sauté with because the monounsaturated fat content isn’t quite as crucial. Either way, to be safe, I would still recommend using heat resistant oils for cooking any meal.

Smoke Point

The smoke point is also a crucial factor when choosing an oil to cook with. The smoke point is the temperature that oil degrades at. When it gets to that point, the oil will begin to produce toxic properties that you should not consume. This is because oil is becoming more oxidized. When the oil has a higher smoke point, the food cooks more quickly and absorbs less of the oil. This is much better for your health. When sautéing foods, the temperature range is between about 170 to 320-degrees Fahrenheit. However, it is entirely dependent on what you are cooking. This makes choosing a sautéing oil different on a case-by-case basis. If you sauté with an oil that has a lower smoke point then required by the food item, you will lose most of the health benefits that the oil has to offer. In addition to killing the unique taste of the oil. You can tell when you are overcooking an oil by the smoke that will start to rise.

Stir-Frying vs. Sautéing

Sautéing and stir-frying have quite a few similarities. However, sautéing is a faster cook in a small amount of oil and a medium amount of heat. Alternatively, stir-frying requires much more fatand a much higher temperature. With sautéing, all the pieces can be cut to different sizes, while in a stir-fry all of the ingredients all need to be split evenly. They are both pretty high-speed cooking techniques, but a stir-fry requires constant movement of the pot or preferably wok. Stir-frying was named as such because of the continuous stirring required in the method. Sautéing can be used to cook part of a meal with the other pieces using an alternative cooking method. A stir-fry is always stir-fry. This means that all of the ingredients were cooked at the same time, all combined in the same pot. I would highly recommend using a wok for stir-fry to get the best results, but with sautéing  you can use a standard cooking pan.

Tips for Sautéing at Home

Sautéing is a crucial technique to master. With proper sautéing skills, you will have hundreds of different recipes at your disposal. Sauté is a French word that means to jump. The cooking method is called this because you don’t want your food sitting in the pan for too long. When beginning, you should preheat your pan at about 212-degrees Fahrenheit. Once preheated, you can add your oil. If you add the oil to soon it will degrade. If the oil is straight out of the refrigerator, it will lower the heat of the pan considerably, so keep this in mind. You may want to turn the heat up a bit right before adding the oil to prevent the temperature from getting to low. You will know when the oil is ready when it begins to shimmer. Once you add your ingredients, be sure that they don’t start to smoke. If it does smoke, then take the pan off of the heat for a bit. If it burns too much, you may need to start over. Trial and error will help you with cooking times for each item because it can vary. You need to flip the items regularly, preferably with a cooking spoon. Never use a fork, it will cut into the meat, and the essential juices will escape.

5 Healthiest Oils for Sautéing

Extra Virgin Olive Oil

Extra virgin olive oil is much healthier than all of its lower grade siblings. However, it does have a lower smoking point than the other grades at only 325-375-degrees Fahrenheit. Anything over 375-degrees, and it will lose its flavor and health benefits. This makes it unsuitable for many kinds of cooking. Fortunately, it is high enough to sauté with. Extra virgin olive oil is high in monounsaturated fats and full of flavor. It is also a great finisher to drizzle on your finished product.

Safflower Oil

Safflower oil comes from the seeds of safflower and is mostly produced in California. It has an extremely high smoke point at 510-degrees Fahrenheit. This makes the oil very versatile and can be used for several kinds of cooking. Safflower oil is low in saturated fats and high in omega-9 fatty acids. Omega-9 fatty acids are known to improve cholesterol by increasing HDL levels and lowering LDL levels. They also destroy plaque build-up in the arteries, which contributes to heart attacks. Splurge on the cold-pressed safflower oil, and you can’t go wrong.

Peanut Oil

Peanut Oil is also known by the name groundnut oil. It has a light taste to it, which makes it a reliable option for several different dishes. Peanut oil also doesn’t absorb the flavor of the foods cooked in it. This is good because you can sauté a variety of items in it and not worry about the taste carrying over. Its smoke point is high at about 440-degrees Fahrenheit. However, it is high in polyunsaturated fat. This means that it is not very heat resistant, which makes it vulnerable to oxidation. However, this isn’t a big issue when sautéing. Peanut oil has great advantages to heart health, blood flow, and cholesterol. This makes it a healthy option for your sauté.

Sesame Oil

Sesame oil has a low smoke point of 350-degrees Fahrenheit. This makes it an unhealthy choice for high heat cooking. Fortunately, it is high enough to sauté with. You don’t need to use a lot of oil to get the job done. It is cold-pressed, like extra virgin olive oil, so you avoid the chemicals involved in the heat pressing process. Sesame oil is high in antioxidants, helps to lower your blood pressure, and helps in preventing diabetes.

Canola Oil

Canola oil is amongst the most highly regarded oils to sauté with. It has a medium-high smoke point at 400-degrees Fahrenheit, which makes it more than high enough to sauté with. The oil has a neutral flavor and will not overpower any of the ingredients in your dish. Canola oil is low in saturated fats and high in monounsaturated fats. The monounsaturated fat helps to lower harmful cholesterol levels, prevents clogged arteries, and heart disease. They also raise good cholesterol levels, which gets rid of the build-up in the arteries. The monounsaturated fat also makes canola oil very heat resistant and helps to avoid oxidation while cooking.

5 Unhealthiest Oils for Sautéing

Flaxseed Oil

Flaxseed oil does have some health advantages but should be avoided when cooking. Its smoke point is shallow at only 225-degrees Fahrenheit. The low smoke point of flaxseed oil can make it quite harmful when exposed to high heat. If exposed, all of the health advantages that it has will then decline. Flaxseed oil is also very vulnerable to the oxidation process. When using flaxseed oil, I would recommend using it for skin care purposes or as an addition to smoothies.

Hemp Seed Oil

Hemp seed oil has a pretty low smoke point at 330-degrees Fahrenheit. This is enough to sauté with, but that doesn’t mean that you should do it. Hemp seed oil is best when used as an addition to salads or yogurts. I do not recommend using it for cooking at all. If used for cooking, you will lose most of its nutritional value, and it will be vulnerable to the oxidation process. This makes it unhealthy to sauté with.

Soybean Oil

Soybean oil has a very high smoke point of about 450-degrees Fahrenheit. This makes it suitable to sauté with, but I would still recommend against it. Soybean oil is highly refined and goes through the bleaching and deodorizing process. This process butchers the healthiness of the oil. The oil is high in polyunsaturated fat, which makes it vulnerable to oxidation. This makes it a poor choice for cooking. Soybean oil is a prevalent oil in the fast-food industry and has been heavily linked to obesity. Soybean oil is just an extremely unhealthy choice to cook with.

Palm Oil

Palm oil isn’t a healthy option for a sauté. The oil mostly consists of saturated and monounsaturated fats. The high saturated fat content makes it likely to cause harm to your cardiovascular health. This can ruin the health value of your entire meal. Also, for you environmentalists, palm oil production is said to be very harmful to the environment. Palm oils smoke point is about 450-degrees Fahrenheit.

Pumpkin Seed Oil

Seed oils, in general, are risky to cook with. Pumpkin sees oils smoke point is relatively low at about 320-degrees Fahrenheit. This makes it reasonably unstable when heated. Pumpkin seed oil is at its best when it is used in salad dressings or marinades. It also has an intense flavor and can leave an undesired taste to your sauté. Pumpkin seed oil isn’t necessarily unhealthy but isn’t a good choice for cooking.

Closing Thoughts

Practice makes perfect, and it may take a little while for you to perfect your sautéing skills. However, once you do master it, it is excellent for cooking a variety of meats and vegetables. Like always, don’t reuse your oils from meal to meal to avoid oxidation. Also, pay attention to the flavor profile of the oil that you are using. This way, you can prevent different tastes. Now, get to jumping.

 

Why You Should Check Your Blood Pressure in Both Arms

When you visit your physician’s office, do they check your blood pressure in both arms? If not, they should be doing it, especially if you’re over the age of fifty, have diabetes, or smoke. Research shows that blood pressure values that differ significantly between the two arms may be a sign of underlying peripheral vascular disease.

What is peripheral vascular disease? It’s a condition where blood vessels called arteries become too narrow. Arteries are the vessels that carry blood from your heart to all the tissues in your body. These sturdy pipelines serve as a “lifeline” to all the organs and tissues in your body. They also supply your extremities, including your arms and legs with oxygenated blood. They are quite efficient at doing this job as long as your heart and arteries are healthy.

One of the first places you typically see peripheral vascular disease is in the arms and legs, most commonly the legs. How do you know if you have it? People with significant peripheral artery disease often experience pain, numbness, tingling, or cramping in a leg, or both legs if both are affected, if they walk a certain distance. As the narrowing of the arteries worsens, the leg discomfort comes on with shorter and shorter walking distances. If you have peripheral artery disease, you may also experience leg cramps when you walk. Typically, the leg discomfort goes away upon resting. However, leg cramps can have other causes as well.

The Role that Blood Pressure Readings Play in Peripheral Vascular Disease

Sometimes, peripheral artery disease can be silent, at least in the early stages. If you don’t routinely walk significant distances, you might not know you have it since exercise is what brings it on in the early stages. This happens because exercise increases the demand for oxygenated blood and narrowed arteries cannot meet the demands as easily. However, taking blood pressure readings in both arms could alert you and your doctor to possible early peripheral vascular disease even when you don’t have obvious symptoms.

A 2012 study highlights how important knowing the blood pressure in each arm is. What the study showed was that systolic blood pressure readings that differ more than 10 points between the two arms should raise the suspicion of possible peripheral vascular disease. Systolic blood pressure is the top number of blood pressure readings. It represents the force in the wall of arteries when the heart is pumping. The lower number is the pressure within the arterial wall when the heart is relaxing between heartbeats.

If systolic blood pressure differs by more than 10 points between the two arms, your physician could recommend a further work-up to look for peripheral vascular disease. Whether they recommend a workup will depend on whether you’re at high risk and whether you have other signs suggestive of arterial disease on physical exam.

The difference in blood pressure between the two arms is a possible sign of peripheral vascular disease of the arteries that supply the arms with blood and oxygen. But people who have arterial disease in the arms often have it in their legs too. If you’re over the age of 50, smoke, have a strong family history of heart or blood vessel disease, or have diabetes, your risk of developing peripheral vascular disease is higher. According to Harvard Health, peripheral vascular disease affects more Americans than cardiovascular disease and stroke combined.

Take Your Blood Pressure Properly and Check It at Home Too

These days, it’s easy to check your blood pressure using home equipment. If you check your blood pressure at home, make sure you’re using the proper size cuff, your bladder is empty, and you’ve rested in a chair for at least 5 minutes beforehand. Activity, a full bladder, and the wrong cuff size can all impact the blood pressure reading you get. Don’t consume caffeine or nicotine before checking your blood pressure. Make sure you’re sitting with your back supported and feet on the floor. Your elbow should be resting on the arm of a chair or table at the level of your heart. Also, take a few readings in each arm. It’s not uncommon for the first reading or two to be higher than subsequent measurements. Record the values so you can show your physician.

Other Risks of Having a Wide Variation in Blood Pressure Between Arms

Are there other possible risks of having a wide variation in blood pressure readings between arms? According to a study published in the Lancet, having a 10 point or more difference in systolic blood pressure between the two arms is also associated with a higher risk of dying of stroke and cardiovascular disease. So, simple tests like measuring blood pressure in both arms can tell us a lot about future health risk! If your medical providers don’t normally check blood pressure in both arms, ask them to do it! Then, check your own readings at home too. Take a proactive role in your own health care by investing in the equipment you need to get an accurate blood pressure reading. Then, learn how to use it properly.

Keeping tabs on your blood pressure is one of the most important things you can do for your health. Hypertension, in general, is a leading risk factor for cardiovascular disease and stroke, and it’s something that can be easily treated through lifestyle or medications. Know your pressures and keep track of them in both arms!

Conclusion

It’s something health care doesn’t do often enough, but now that you’re aware, you can make sure you know what your own pressures are on each side. Take advantage of this way to monitor your health.

References:

Family Practice News. February 1, 2012. “BP Differences between Arms May Signal Vascular Disease”

Harvard Health Publishing. “Different blood pressure in right and left arms could signal trouble”

The Lancet. Volume 379, Issue 9819, P905-914, March 10, 2012.

Merck Manual. Eighteen edition. 2012.

 

Does Anesthesia Cause High Blood Pressure?

 

Going under anesthesia is frightening to many people. It’s scary when you’re not in control! Prior to surgery, anesthesiologists carefully question people about any health problems that you have that might impact your response to anesthesia. If you have hypertension or a history of elevated blood pressure readings, you might wonder whether anesthesia is safe. You might also wonder whether anesthesia can cause your blood pressure readings to be higher than normal. These are all good questions!

Fortunately, the anesthesiologists will monitor your blood pressure and heart rate closely before, during, and after your surgical procedure. Plus, they have medications they can administer if blood pressure becomes too high or too low during surgery. Let’s look at how anesthetic agents affect blood pressure.

How Anesthetic Agents Work

Anesthetic agents act on the central nervous system to reduce the perception of pain. These medications also induce a state where you’re unaware of what’s going on around you. Most anesthetic agents are delivered through an intravenous line or are inhaled as a gas. While under anesthesia, the anesthesiologist monitors you and is aware of how fast your heart is beating, your blood pressure, and breathing rate. He or she can adjust the anesthesia as necessary if they notice unwanted changes.

Sometimes, after surgery, people wake up and find their blood pressure is higher than normal. In fact, research shows that one out of four people experiences elevated blood pressures after surgery.  Although a transient rise in blood pressure after surgery is not likely to be dangerous, you might wonder why this happens, particularly since anesthetic agents typically cause a drop in blood pressure rather than a rise. Why might this happen?

Blood Pressure Increases During Surgery

When you’re under general anesthesia, you have a breathing tube in to protect your airway. Some people have airways that are sensitive to the placement of the breathing tube. When the breathing tube is placed, after you’re asleep, your sympathetic nervous system is activated and this increases blood pressure and heart rate. Once the tube is tube is removed, the sympathetic nervous system slowly quiets down and heart rate and blood pressure gradually come down too. Not everyone experiences a rise in blood pressure during surgery. In fact, some people experience a drop. It varies with the individual, the type of anesthesia, how individuals metabolize the anesthesia, and other factors as well.

Once you awaken from surgery and you’re in pain from the surgery, the discomfort can activate your sympathetic nervous system and cause a rise in blood pressure. Once you receive appropriate pain medications, blood pressure may come down. However, some pain medications can cause an increase in blood pressure. If you’re taking a medication for pain relief that triggers a rise in pressure, blood pressure readings may remain higher until the medication wears off. One common class of medications called non-steroidal anti-inflammatory medications (NSAID) can cause a modest rise in blood pressure.

Sometimes, other factors brought on by the surgery can cause blood pressure readings to be too high. When you wake up, you might be cold or anxious, and this can cause blood vessels to constrict and blood pressure to rise. Also, if you’re not yet breathing normally, lack of adequate oxygen delivery can cause a rise in blood pressure readings. Blood pressure is also impacted by how much fluid is in your body. If you’re receiving intravenous fluids and you aren’t able to urinate after surgery, this can cause a rise in blood pressure. If you have hypertension and routinely take blood pressure medications, the anesthesiologist may have recommended discontinuing them until the surgery is over. Your blood pressure may go up because you’re not taking your medications.

Usually, blood pressure will come down a few hours after surgery, although in some cases, readings can remain high for a day or two, especially if you have a history of hypertension and have been off your medications. If blood pressure reading stays elevated for more than a day or so after surgery, let your physician know.

What if You’re on Blood Pressure Medications?

Depending upon the type of blood pressure medication you’re taking, your medical team may recommend continuing your current blood pressure medication until the day of surgery. But, if you’re taking a class of antihypertensive medications called angiotensin-converting enzymes inhibitors (ACE inhibitors) or angiotensin receptor blocking agents (ARBs), they will probably ask you to discontinue the medications at least 24 hours before surgery. That’s because taking these medications can cause a drop in blood pressure during surgery and studies show outcomes are better when these medications are held prior to surgery.

If you’re taking certain types of blood pressure medications, like beta-blockers, your medical team may recommend that you keep taking them as discontinuing them could cause a sudden spike in blood pressure. Some physicians recommend stopping diuretics, a type of fluid pill used to treat hypertension, prior to surgery to lower the risk of dehydration. However, this is variable, so talk to your physician.

Talk to Your Medical Team

During your pre-surgery evaluation, make sure your medical team knows what medications you’re taking. Bring your prescriptions along and let the team know what supplements you’re on as well. They’ll advise you of which ones you’ll need to stop prior to surgery. Also, let them know if you’re allergic to any medications. If your medical team recommends that you continue taking your medications before surgery. If so, let them know the day of your surgery what medications you took and when. Again, bring your medication bottles along. Ask lots of questions and read any informational material they give you carefully.

Conclusion

Despite the fact that anesthetic agents usually cause a drop in blood pressure, you can still experience a rise in pressures after surgery for a variety of reasons. During and immediately after surgery, your medical team will keep a close eye on your blood pressure and it’s a good idea to monitor your pressures at home after surgery, especially if you have a history of hypertension.

References:

Anesth Prog. 2010 Spring; 57(1): 13-17.

Integr Blood Press Control. 2014; 7: 49-59.

Vasc Health Risk Manag. 2008;4(3):615-627.

Anesthesiology 1 2017, Vol.126, 16-27. doi:10.1097/ALN.0000000000001404.

​Can Birth Control Pills Raise Blood Pressure?

Hypertension is one of the most common medical conditions in both men and women, and the incidence increases with age. Many women develop high blood pressure after menopause, but even young women can have elevated blood pressure readings. Since younger women at high risk for hypertension may also take birth control pills, you might wonder how these pills affect blood pressure readings and whether it’s safe to take them if you’ve had high blood pressure readings in the past. You might also wonder whether birth control pills elevate blood pressure in women without a history of hypertension. Let’s look at what science shows about oral contraceptives and their impact on blood pressure.

How Birth Control Pills Affect Blood Pressure

In the past, oral contraceptives contained higher levels of estrogen than those commonly prescribed today. Studies show a link between birth control pills that contain high-dose estrogen and blood pressure increases. On average, blood pressure elevations while taking these pills was 3 to 6 mmHg for the systolic reading (the upper number) and 2 to 5 mmHg for the diastolic (the lower number). Around 1 in 20 women who used oral contraceptive pills with higher doses of estrogen developed hypertension after taking them.

Since estrogen levels in oral contraceptives have dropped, the risk of hypertension while using them has too. In one study of 68,000 women, the relative risk of developing hypertension was 1.5 times greater in those using low dose estrogen contraceptives relative to those not using them. Even a history of using oral contraceptives in the past is linked with a slightly elevated risk. In most cases, the rise in blood pressure with the newer formulations is mild, although there are cases of women developing a significant rise in blood pressure, to the point of requiring emergency care.

Are certain women at higher risk of developing high blood pressure on oral contraceptives? It does appear that women with certain risk factors are more likely to experience a rise in blood pressure while taking oral contraceptives. One risk factor is a family history of high blood pressure. Also, women who had elevated blood pressure during pregnancy are at increased risk. Blood pressure typically returns to normal after stopping birth control pills, although it can take weeks to months for blood pressures to return to normal in some women.

It is not clear exactly how oral contraceptives increase the risk of hypertension in some women. One theory is that these medications activate a system in the kidneys called the renin-angiotensin system. This system controls fluid balance and how tightly blood vessels called arteries are constricted. When the renin-angiotensin system is overactivated, arteries tighten up and blood pressure rises.

Oral contraceptives also increase the risk of developing a blood clot, usually in the leg. These clots can, on occasion, move to the lungs and be fatal. Also, the risk of developing a stroke or heart attack while taking oral contraceptives is slightly higher, although the risk is small for women under the age of 35.

Are There Birth Control Pills That Don’t Elevate Blood Pressure?

It’s the estrogen component of an oral contraceptive that’s mainly responsible for the elevation in blood pressure. Oral contraceptives that only contain progestin are also available and may be a safer option for women with high blood pressure or a strong family history of hypertension.

Also, hormonal methods of birth control are available that you don’t take by mouth. One example is depot injections of progesterone. With this method, your physician prescribes an injection of a synthetic progestin every three months. This form of contraception seems to have a lower risk of elevating blood pressure, but studies thus far are limited. This form of contraception can also cause bone loss.

Another method that may have a lower risk of elevating blood pressure is an estrogen-containing implant. For this method, you place an estrogen-containing implant under the skin. As with depot progesterone, there aren’t enough studies to say whether it’s safe for women with hypertension.

Should You Take Oral Contraceptives if You Have High Blood Pressure?

Whether it’s safe to take oral contraceptives if you have high blood pressure depends on a variety of factors. Some physicians don’t recommend them at all for women with hypertension, especially those over the age of 35 and women who smoke. Factors that might influence whether a physician is willing to prescribe oral contraceptives include age, whether a person is a smoker, and how well their blood pressure is controlled. At the very least, it requires close blood pressure monitoring.

However, having mildly elevated blood pressure doesn’t completely rule out taking oral contraceptives. Guidelines suggest that younger women under the age of 35 who are otherwise healthy and don’t smoke may still be candidates for oral contraceptives with close blood pressure monitoring. That’s why it’s important to discuss the available options with a trained health care professional. Since estrogen seems to be the component of oral contraceptives that cause a rise in blood pressure, a method that uses only a progestin may be more appropriate. These are all issues to discuss with a health care professional.

Other Birth Control Options

Two other birth control methods to avoid if you have elevated blood pressure are the vaginal ring and the birth control patch. But you still have options that won’t raise your blood pressure. For example, an implant that releases progestin without estrogen is 99.9% effective. Progestins, especially at the dose released by the implant, don’t tend to raise blood pressure the same way estrogens do. Other options include an intrauterine device or condoms. So, explore the options and talk to a knowledgeable health care provider before deciding which is best for you.

References:

Hypertension. 1988 Mar;11(3 Pt 2):II11-5.

Circulation. 1996;94(3):483.

American Family Physician. “Contraception Choices in Women with Underlying Medical Conditions”

Fertil Steril 2006; 86(5):1466-74.

How Does Exercise Affect Blood Pressure and Heart Rate?

Exercise is a heart-healthy activity! How do we know this? Studies show that people who work out, especially aerobic exercise, are at a lower risk of developing cardiovascular disease and stroke. One way exercise benefits heart and blood vessel health is by lowering blood pressure, the force within the wall of arteries, the vessels that carry blood to tissues in the body.

Over the long term, aerobic exercise has a significant impact on blood pressure. To support this, a meta-analysis, an analysis of multiple studies, published in the Annals of Internal Medicine showed that regular exercise lowers systolic blood pressure by 3.84 points and diastolic blood pressure by 2.58 points on average. It lowers blood pressure in men and women with and without hypertension. Therefore, exercise is good “medicine” for a healthy heart! How does blood pressure and heart activity change when you train?

The Short-Term Effects of Exercise on Blood Pressure and Heart Rate

During aerobic exercise, blood pressure, particularly systolic blood pressure, goes up. This is a normal response to any kind of stress on the body, including exercise. Systolic blood pressure, the upper number, is the force in the walls of arteries when the heart is pumping. It makes sense that blood pressure would climb temporarily during exercise since energy demands are higher and the heart must pump harder and faster to deliver oxygen to tissues. Plus, the sympathetic or “fight or flight” component of the nervous system is activated, and this causes a rise in blood pressure.

It’s normal for systolic blood pressure to rise as high as 220 mmHg during an additional exercise session due to the additional demands exercise places on the heart. If blood pressure climbs higher than this during exercise, it could indicate a possible heart problem and should be checked by a physician.

After a workout, systolic blood pressure gradually comes down to its baseline value. People with hypertension sometimes develop larger spikes in systolic blood pressure. If you’re out of shape and unaccustomed to exercising, systolic blood pressure may rise quickly even with minimal activity. As you become more aerobically conditioned, the rise is not as fast or sharp. Certain blood pressure medications, particularly beta-blockers, can interfere with the normal rise in heart rate and blood pressure.

Heart rate also changes during exercise. As mentioned above, heart rate increases proportionally to the demands of exercise. For example, your heart rate will rise more during a bout of high-intensity exercise than it does for a leisurely stroll in the park. In fact, your heart rate is a measure of how hard you’re working. To do this, determine your maximal heart rate using one of the available formulas. One formula is:

220 – age = maximal heart rate

Now, compare your heart rate during exercise to your maximal heart rate. You can do this by taking your pulse for 10 seconds and multiplying by 6.  Moderate-intensity exercise would correspond to a heart rate of 50 to 70% of maximal heart rate. Above that would be high intensity.

The Long-Term Effects of Exercise on Blood Pressure

Over time, aerobic exercise can lower systolic and diastolic blood pressure. One way it does this is through adaptations that make the heart a more efficient pump. You may have noticed that as you become more physically fit, your resting heart rate slows. That’s because your heart becomes more efficient and it doesn’t have to beat as many times per minute to deliver blood and oxygen to tissues at rest. A more efficient cardiovascular system reduces the force on the walls of arteries, the blood vessels that carry blood and oxygen to tissues. This leads to a drop in blood pressure.

Aerobic exercise also improves endothelial function. The endothelium is a thin layer of cells that produce factors that cause arteries to open up or tighten. With regular aerobic activity, endothelial cells produce more factors that cause the arteries to relax or expand. In turn, this leads to a reduction in blood pressure. The endothelium also produces factors that impact blood clotting. Improvements in endothelial function are another way exercise reduces the risk of cardiovascular disease and stroke.

What about long-term effects on heart rate? As mentioned, when you exercise aerobically over several weeks or months, your heart becomes more efficient at pumping blood and oxygen. Therefore, your resting heart rate will slow. If your heart is otherwise healthy, a slow resting heart rate is often a sign of greater aerobic fitness. Endurance athletes frequently have slow resting heart rates, especially athletes that run or cycle long distances.

What about Resistance Training?

Working your body against resistance by lifting weights or doing bodyweight exercises can lead to a temporary rise in blood pressure. In some people, the increase in blood pressure can be substantial. Holding your breath while lifting or using very heavy weights can boost blood pressure even more. That’s why it’s important to check with a health care professional before weight training with hypertension.

However, longer-term research suggests that resistance training may lower blood pressure too. In fact, a meta-analysis published in the journal Hypertension showed resistance training modestly reduced systolic and diastolic blood pressure readings in healthy adults. The degree of blood pressure lowering in response to resistance training was 2%, on average, for systolic blood pressure and 4% for diastolic blood pressure. We think of aerobic exercise as being heart healthy and weight training as a way to develop strength. However, weight training may have heart health benefits as well.

Conclusion

Exercise temporarily raises systolic blood pressure, but over time, the adaptations associated with aerobic training can modestly reduce systolic and diastolic blood pressure. Although exercise is a heart-healthy activity, talk to your physician if you have high blood pressure, heart problems, or any other medical problem before starting an exercise program.

References:

Hypertension. 2000 Mar;35(3):838-43.

Arq Bras Cardiol. 2016 May; 106(5): 422-433.

NewScientist.com. “Exercise may lower high blood pressure as much as medication”