Hypertension: simple measures for protection

Blood Pressure

Blood pressure, or arterial pressure, is the force exerted by circulating blood upon the walls of the arteries.

It is characterised by two distinct physiological parameters:

• Systolic pressure, which represents the maximum pressure recorded during cardiac contraction, when the heart ejects blood into the arterial system.
• Diastolic pressure, which corresponds to the minimum pressure measured during the cardiac relaxation phase, when the heart fills with blood between two contractions.

In healthy young adults, blood pressure values considered normal are approximately 120/80 mmHg (millimetres of mercury), namely:

• 120 mmHg for systolic pressure,
• 80 mmHg for diastolic pressure.

In older individuals, these values may be slightly higher without being pathological, reaching up to 130/80 mmHg.

Arterial Hypertension

When blood pressure is excessively elevated, the condition is referred to as arterial hypertension.

Arterial hypertension is defined by:

• a systolic pressure ≥ 140 mmHg,
• a diastolic pressure ≥ 90 mmHg.

Hypertension may lead to serious medical complications. It is therefore essential to be aware of and to monitor one’s blood pressure.

In most cases, elevated blood pressure produces no symptoms, which explains why it may go unnoticed for years. Nevertheless, hypertension can progressively damage vital organs such as the heart, brain, and kidneys.

Excessively high blood pressure notably increases the risk of:

• myocardial infarction
• heart failure
• stroke
• kidney disease
• visual impairment
• sexual dysfunction

This underlines the importance of regular blood pressure monitoring, even in the absence of symptoms.

In Luxembourg, more than one in two individuals is unaware of having hypertension

Arterial hypertension is a highly prevalent condition, often referred to as a “silent killer” because it progresses without visible symptoms. Many individuals are affected without being aware of it.

In Luxembourg, studies conducted by the Luxembourg Institute of Health have contributed to a better understanding of this disease, its risk factors, and its distribution within the population. Initial research has already demonstrated that a substantial proportion of adults are affected, with many cases remaining undiagnosed.

More recent data, particularly from the ORISCAV 2 study and reports from the World Health Organization for Europe (2023), confirm this situation. They indicate that many individuals remain unaware of their condition and that, even when diagnosed, hypertension is not always adequately controlled.

These findings highlight the importance of regular screening, the adoption of a healthy lifestyle, and proper adherence to treatment in order to prevent cardiovascular complications.

Sources: Global Report on High Blood Pressure: The Fight Against a Silent Killer

https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(24)01405-3/fulltext

ORISCAV-LUX » Luxembourg Institute of Health

When to Consult a Doctor

Consult a doctor if:

• your systolic pressure is 200 mmHg or higher and your diastolic pressure is 120 mmHg or higher
• your systolic pressure is consistently above 140 mmHg and your diastolic pressure exceeds 90 mmHg

Also consult a doctor, if you experience the following symptoms:

• headaches localised at the back of the head upon waking
• shortness of breath following minimal exertion

Simple measures to control your blood pressure

Adopting a healthy lifestyle can effectively lower blood pressure. The following recommendations may help prevent hypertension and improve blood pressure control.

Monitor your weight

• If you have gained weight or experienced unintentional weight loss, consult yourdoctor.
• Avoid extreme or unbalanced diets; seek guidance from healthcare professionals (dietitians, general practitioners ).

Engage in Physical Activity

• Maintain regular physical activity: at least 30 minutes of moderate exercise per day (walking, cycling, swimming).
• Avoid strenuous and high-intensity exercise.
• Weightlifting and intense physical exertion may increase blood pressure.

Limit Salt Intake

• Avoid foods with high salt content, such as:
  • processed meats
  • crisps
  • certain canned foods
  • prepared soups
  • ready-made meals
• Salt promotes water retention within the arteries, thereby contributing to elevated blood pressure.
• If you are taking antihypertensive medication, its effectiveness will be enhanced by reducing such foods.

Choose Beverages Wisely

• Drink water daily and in sufficient quantities (unless medically contraindicated).
• Limit sugary beverages, fruit juices, and energy drinks.
• The World Health Organization recommends avoiding all alcoholic beverages.

Stop Smoking

• Smoking accelerates heart rate and increases blood pressure, thereby amplifying the risk of hypertension and circulatory disorders.
• Smoking leads to arterial obstruction (atherosclerosis). The most common cause of myocardial infarction is atherosclerosis.

Consume Plenty of Fruits and Vegetables

• The potassium contained in fruits and vegetables helps lower blood pressure.
• All forms are beneficial: fresh, frozen, canned, dried, or freeze-dried.
• It is important to rinse fresh fruits and vegetables thoroughly with drinking water to remove bacteria, pesticides, and insecticides.

Allocate Time for Relaxation and Rest

• Stress can increase blood pressure; relaxation, on the other side,  contributes to its reduction.

Measure Your Blood Pressure

• Your doctor may ask you to monitor your blood pressure regularly to assess daily control.
• Record your readings at each measurement.

Home blood pressure monitoring, when performed under appropriate conditions, follows the “rule of three”: three measurements in the morning before medication intake, three in the evening, over three consecutive days.

Blood Pressure Monitors

• Use a certifieddevice; avoid purchasing monitors from unreliable sources and consult a healthcare professional if possible.
• Note that smartwatches and mobile applications do not provide reliable measurements.

Avoid Excessive Monitoring

• While monitoring is important, excessive checking may induce anxiety and elevate blood pressure.
• If your blood pressure is generally normal: measure it once every two weeks and record the values.
• If your blood pressure is elevated: measure it three times per day and record each reading.
• If you feel unwell: measure your blood pressure.