Hypertension: simple ways to protect yourself

Arterial tension

Arterial tension (blood pressure) is the force exerted by the blood on the artery walls.

Blood pressure is measured by looking at two variables:

• systolic pressure: this is the pressure measured when the heart is beating, driving blood through the vessels;
• diastolic pressure: this is the pressure measured when the heart is at rest, refilling with blood, between two beats.

Normal blood pressure is around 130/80 mm Hg (millimetres of mercury):

• 130 mm Hg for systolic pressure, and
• 80 mm Hg for diastolic pressure.

Hypertension (high blood pressure)

The term 'hypertension' is used to refer to blood pressure that is too high.

Hypertension is defined by:

• systolic pressure ≥ 140 mm Hg,
• diastolic pressure of ≥ 90 mm Hg.

High blood pressure can lead to serious medical complications.

It is important to know what your blood pressure is. In general, high blood pressure is asymptomatic. However, hypertension can damage vital organs such as the heart, brain and kidneys.

Excessively high blood pressure increases the risk of:

• heart attack,
• heart failure,
• stroke,
• kidney problems,
• eye problems,
• sexual problems, etc.

In Luxembourg, more than 1 in 2 people with high blood pressure don't know they have it!

High blood pressure is a common condition, but many sufferers are unaware that they have it.

In Luxembourg, the LIH (Luxembourg Institute of Health) conducted a study on arterial hypertension, its modifiable risk factors, and its geographic distribution.

This study, entitled ORISCAV-LUX (2007-2008), revealed that:

• of Luxembourg residents aged 25 to 65, 31 % suffer from hypertension;
• half of these are unaware of their condition; 
• those who know that they have high blood pressure tend to be insufficiently monitored and treated.

When should I see a doctor?

• If your systolic pressure is 200 mm Hg or higher, and your diastolic pressure is 120 mm Hg or higher.
  
• If your systolic pressure is regularly higher than 140 mm Hg and your diastolic pressure is higher than 90 mm Hg.
  
• If you experience the following symptoms:
  • You have headaches in the back of your neck when you wake up in the morning.
  • You find yourself out of breath after a mild effort.

Simple ways to control your blood pressure

Adopting a healthy lifestyle can be an effective way to bring down your blood pressure. Here are a few tips on how to prevent hypertension and better control your blood pressure.

Avoid putting on weight

• Maintain a healthy weight.
• Consult your doctor, who can prescribe you a dietary regime to help you lose excess weight.

Get some exercise

• Engage in regular physical activity: around 45 minutes, 3 to 4 times a week.

Avoid high-impact and intense exercises

• Practise moderate to medium-intensity exercise such as walking, cycling, swimming, etc.
  Weightlifting, like any high-impact and intense exercises, can increase your blood pressure.

Avoid excess salt

• Cut out food that is high in salt:
  • cured meats,
  • crisps,
  • certain spreads,
  • canned soups,
  • ready meals, etc.

Consuming salt causes water to be retained in your arteries, which drives up your blood pressure.

If you are taking mediation to lower your blood pressure, it will be more effective if you also avoid foods such as these.

Avoid excessive alcohol consumption

• Limit your alcohol consumption. Too much alcohol can have a damaging effect on your blood pressure.

For lower-risk consumption, the recommendation for otherwise-healthy adults is not to drink more than:

• 1 small beer (250 ml) or 1 small glass of wine (100 ml) per day for women,
• 2 small beers (250 ml) or 2 small glasses of wine (100 ml) per day for men.

Stop smoking

• Smoking speeds up your heart rate, thus increasing your blood pressure. This amplifies the risk of hypertension and of poor circulation in your veins and arteries.
• Smoking clogs the arteries. This process is known as atherosclerosis. Atherosclerosis is the most common cause of heart attacks.

Eat a lot of fruit and vegetables

• The potassium in fruits and vegetables helps lower your blood pressure.
• All fruits and vegetables are good for your health: fresh, frozen, in conserves, dried or freeze-dried.
• It is important to rinse all fruits and vegetables with drinking water in order to eliminate bacteria, pesticides and insecticides.

Set time aside every day to rest, relax, and unwind

• Stress can increase your blood pressure. When you are calm, your blood pressure will decrease.

Take your blood pressure

Your doctor may ask you to measure your own blood pressure. This will allow them to see whether your blood pressure is under control on a day-to-day basis.

In this case, make sure you write down the readings every time you take your blood pressure so that you don't forget them.

Get your blood pressure monitor checked

There are many different devices available to measure blood pressure: have yours checked at a clinic to ensure it is giving you accurate readings.

Check your blood pressure at a pharmacy

Most pharmacies have a blood pressure monitor available on site. If you opt to use one, be sure to follow the instructions carefully to obtain accurate readings.

Do not measure your blood pressure too often

If you are advised to monitor your blood pressure, it is important not to check it too frequently. Checking your blood pressure too often could increase your anxiety levels, and thus drive up your blood pressure.

• If your blood pressure is generally normal:
  measure it once every 2 weeks and write down the readings so that you don't forget them.
  
  
• If your blood pressure is known to be high:
  measure it three times a day and write down each reading so that you don't forget it.
  
  
• If you feel unwell:
  measure your blood pressure.

Hypertension: am I more vulnerable to COVID-19?

High blood pressure is a condition which has several stages of seriousness. In the long term, particularly if blood pressure is not properly controlled, certain organs may be damaged – e.g. the kidneys, brain and heart. This is called a hypertensive crisis.

Certain chronic pathologies, such as hypertensive crisis, increase the risk of developing a serious form of COVID-19. Patients with hypertensive crisis are considered vulnerable and more susceptible to COVID-19 infection. Among COVID-19 patients in intensive care, between one third and one half suffer from hypertensive crisis, often in combination with other risk factors such as age or diabetes.

For these patients, it is therefore crucial to abide by certain important guidelines:

• Stick scrupulously to distancing measures: preventing infection in the first place is always the best way to avoid developing a severe form of the disease;
• Maintain your regular treatment;
• Consult your general practitioner and continue monitoring your hypertension as normal. Continuous treatment is essential.