Healthy Blood Pressure

In North America 1 in 5 adults have hypertension. After age 65 the number increases to 1 in every 2 with only half of these cases being treated. In blood pressure there are two numbers. The higher number is the systolic blood pressure which is the pressure in the arteries when the heart muscle is contracting and pumping blood into the arteries. The optimum level is around 120 mm or less.  The second number is called diastolic blood pressure which comes in at 80 mm or less. High numbers indicate strong possibilities of disease.

Hypertension is when a constant systolic pressure goes above 139 mm. or diastolic blood pressure goes above 89.

About 95% of all cases of hypertension have no clear cut cause.  Kidney disease, breathing sleep disorders, and other causes make up the other 5%.

Controlling blood pressure can prevent cardiovascular disease, kidney disease, strokes, and declines in brain function, poor blood circulation in the legs, problems in vision, and even sudden death.

Causes of Hypertension

Even though it's difficult to pin point one individual cause of hypertension in an individual, there are known risk factors. Family history, age, and atherosclerosis are a few. When plaque builds up in arteries, the arteries become less flexible and cannot expand. Rigid blood vessels  causes blood pressure to go up. Plaque eventually decreases blood supply to kidneys which decreases their ability to control blood volume and pressure.

Overweight individuals have six times greater risk of hypertension than leaner people. Obesity is the number one related factor to hypertension. Weight loss of as little as 10 to 15 pounds can help treat hypertension.

Inactivity is the number two factor in hypertension. Exercise 5 days a week for 30 to 60 minutes a week can often help treat hypertension if accompanied by weight loss.

Third biggest risk factor is drinking alcohol. Excessive drinking makes up about 10% of all hypertension cases. 

In some people hypertension is effected by the amount of sodium they consume. Studies show that diets high in minerals such as calcium, potassium, and magnesium can decrease blood pressure within days. There are also studies that show that there is a reduction in stroke risk for those who consume a diet rich in fruits, vegetables, and vitamin C.

Sources: Contemporary Nutrition Eighth Edition