Blood Pressure

High blood pressure, or hypertension, rarely has noticeable symptoms. But if untreated, it increases your risk of serious problems such as heart attacks and strokes.

More than one in four adults in the UK have high blood pressure, although many won't realise it.

The only way to find out if your blood pressure is high is to have your blood pressure checked. 

What is high blood pressure?

Blood pressure is recorded with two numbers. The systolic pressure (higher number) is the force at which your heart pumps blood around your body.

The diastolic pressure (lower number) is the resistance to the blood flow in the blood vessels. They're both measured in millimetres of mercury (mmHg).

As a general guide:

• high blood pressure is considered to be 140/90mmHg or higher
• ideal blood pressure is considered to be between 90/60mmHg and 120/80mmHg
• low blood pressure is considered to be 90/60mmHg or lower

A blood pressure reading between 120/80mmHg and 140/90mmHg could mean you're at risk of developing high blood pressure if you don't take steps to keep your blood pressure under control.

Risks of high blood pressure

If your blood pressure is too high, it puts extra strain on your blood vessels, heart and other organs, such as the brain, kidneys and eyes.

Persistent high blood pressure can increase your risk of a number of serious and potentially life-threatening conditions, such as:

• heart disease
• heart attacks
• strokes
• heart failure
• peripheral arterial disease
• aortic aneurysms
• kidney disease
• vascular dementia

If you have high blood pressure, reducing it even a small amount can help lower your risk of these conditions.

Check your blood pressure

The only way of knowing whether you have high blood pressure is to have a blood pressure test.

All adults over 40 are advised to have their blood pressure checked at least every five years. Getting this done is easy and could save your life.

You can get your blood pressure tested at a number of places, including:

• at your GP surgery
• at some pharmacies
• as part of your NHS Health Check
• in some workplaces

You can get your blood pressure checked at your GP practice

You can also check your blood pressure yourself with a home blood pressure monitor.

Causes of high blood pressure

It's not always clear what causes high blood pressure, but certain things can increase your risk.

You're at an increased risk of high blood pressure if you:

• are over the age of 65
• are overweight or obese
• are of African or Caribbean descent
• have a relative with high blood pressure
• eat too much salt and don't eat enough fruit and vegetables
• don't do enough exercise
• drink too much alcohol or coffee (or other caffeine-based drinks)
• smoke
• don't get much sleep or have disturbed sleep

Making healthy lifestyle changes can help reduce your chances of getting high blood pressure and help lower your blood pressure if it's already high.

Reduce your blood pressure

The following lifestyle changes can help prevent and lower high blood pressure:

• reduce the amount of salt you eat and have a generally healthy diet
• cut back on alcohol if you drink too much
• lose weight if you're overweight
• exercise regularly
• cut down on caffeine
• stop smoking
• try to get at least six hours of sleep a night

Some people with high blood pressure may also need to take one or more medicines to stop their blood pressure getting too high.

Medicines for high blood pressure

If you're diagnosed with high blood pressure, your doctor may recommend taking one or more medicines to keep it under control.

These usually need to be taken once a day.

Common blood pressure medications include:

• ACE inhibitors – such as enalapril, lisinopril, perindopril and ramipril
• angiotensin-2 receptor blockers (ARBs) – such as candesartan, irbesartan, losartan, valsartan and olmesartan
• calcium channel blockers – such as amlodipine, felodipine and nifedipine or diltiazem and verapamil.
• diuretics – such as indapamide and bendroflumethiazide
• beta-blockers – such as atenolol and bisoprolol
• alpha-blockers – such as doxazosin
• renin inhibitors – such as aliskiren
• other diuretics – such as amiloride and spironolactone

The medication recommended for you will depend on things like how high your blood pressure is and your age.

Sourcde:nhs.uk/Conditions/Blood-pressure-(high)/Pages/Introduction.aspx

Get A Health Check

One of the things that can help detemine any health issues is a health check. Here in the UK it is available as part of the course for 40 -74 year olds. So once you hit that 40 plus they will offer you a range of health tests that check for things like diabetes, heart disease, kidney disease, strokes etc.

Now these are not a sure fire way for preventing anything, but will act as a bit of a radar for any potential problems.

My husband and I had these very tests done a year or so ago. They did pick up that he had slightly rasied Cholesterol that needed keeping an eye on. Fast forward to now and along side his bad family genes, this was a contributing factor.

You should be able to find details of any screening and testing available at your local Doctor's surgery or clinic (this may vary in other countries).

13 Heart Facts......

Lower Your Cholesterol

Eating a healthy diet and doing regular exercise can help lower the level of cholesterol in your blood.

Adopting healthy habits, such as eating a healthy, balanced diet and keeping active, can also help prevent your cholesterol levels becoming high in the first place.

It's important to keep your cholesterol in check because high cholesterol levels increase your risk of heart disease and stroke.

If you're concerned about your cholesterol, talk to your GP. 

If your GP has advised you to change your diet to reduce your blood cholesterol, you should cut down on saturated fat and eat more fibre, including plenty of fruit and vegetables.

Fats and cholesterol

Saturated and unsaturated fat

There are two main types of fat – saturated and unsaturated. Eating too many foods high in saturated fat can raise the level of cholesterol in your blood. Most people in the UK eat too much saturated fat.

Foods high in saturated fat include:

• meat pies
• sausages and fatty cuts of meat
• butter, ghee and lard
• cream
• hard cheeses
• cakes and biscuits
• foods containing coconut or palm oil

Eating foods that contain unsaturated fat instead of saturated fat can actually help reduce cholesterol levels.

Try to replace foods containing saturated fats with small amounts of foods high in unsaturated fats, such as:

• oily fish – such as mackerel and salmon
• nuts – such as almonds and cashews
• seeds – such as sunflower and pumpkin seeds
• avocados
• vegetable oils and spreads – such as rapeseed or vegetable oil, sunflower, olive, corn and walnut oils

Trans fats

Trans fats can also raise cholesterol levels. Trans fats can be found naturally in small amounts in some foods, such as animal products, including meat, milk and dairy foods.

Artificial trans fats can be found in hydrogenated fat, so some processed foods, such as biscuits and cakes, can contain trans fats.

In the UK, manufacturers and most of the supermarkets have reduced the amount of trans fats in their products. Most people in the UK don't eat a lot of trans fats, but you should keep checking food labels for hydrogenated fats or oils.

Reducing total fat

Reducing the total amount of fat in your diet can also help reduce your risk of heart disease.

Instead of roasting or frying, consider:

• grilling
• steaming
• poaching
• boiling
• microwaving

Choose lean cuts of meat and go for lower-fat varieties of dairy products and spreads, or eat a smaller amount of full-fat varieties.

Fibre and cholesterol

Eating plenty of fibre helps lower your risk of heart disease, and some high-fibre foods can help lower your cholesterol. Adults should aim for at least 30g of fibre a day.

Your diet should include a mix of sources of fibre. Good sources of fibre include:

• wholemeal bread, bran and wholegrain cereals
• fruit and vegetables
• potatoes with their skins on 
• oats and barley
• pulses such as beans, peas and lentils
• nuts and seeds

Aim to eat at least five portions of different fruit and vegetables a day.

Foods containing cholesterol

Some foods naturally contain cholesterol, known as dietary cholesterol. Foods such as kidneys, eggs and prawns are higher in dietary cholesterol than other foods.  

The cholesterol found in food has much less of an effect on the level of cholesterol in your blood than the amount of saturated fat you eat.

If your GP has advised you to change your diet to reduce your blood cholesterol, the most important thing to do is to cut down on saturated fat. It's also a good idea to increase your intake of fruit, vegetables and fibre.

Cholesterol-lowering products

If your doctor has told you you have high cholesterol and you can lower it by changing your diet, there's no need to buy special products to lower your cholesterol. These products are not recommended by doctors and they're no substitute for a healthy, balanced diet.

There are foods specially designed to lower your cholesterol, such as certain dairy spreads and yoghurts containing added ingredients called plant sterols and stanols. There is some evidence these ingredients may help reduce the cholesterol in your blood, but there is no evidence they also reduce your risk of a heart attack or stroke.

These products are designed for people who already have high cholesterol, but it's not essential to eat plant sterols or stanols to help manage your cholesterol. There may be other, simpler and less expensive changes you can make, such as eating a healthy, balanced diet and being more physically active.

There are some groups of people these products are not suitable for, including children and pregnant or breastfeeding women. If you do eat foods designed to lower your cholesterol, read the label carefully. These foods need to be eaten every day and in the right amount, as having too much could be harmful.

Source:nhs.uk/Livewell/Healthyhearts/Pages/Cholesterol.aspx

High Cholesterol

Cholesterol is a fatty substance known as a lipid and is vital for the normal functioning of the body. It's mainly made by the liver, but can also be found in some foods.

Having an excessively high level of lipids in your blood (hyperlipidemia) can have an effect on your health.

High cholesterol itself doesn't usually cause any symptoms, but it increases your risk of serious health conditions.

About cholesterol

Cholesterol is carried in your blood by proteins. When the two combine, they're called lipoproteins.

The two main types of lipoprotein are: 

• high-density lipoprotein (HDL) – carries cholesterol away from the cells and back to the liver, where it's either broken down or passed out of the body as a waste product; for this reason, HDL is referred to as "good cholesterol", and higher levels are better
• low-density lipoprotein (LDL) – carries cholesterol to the cells that need it, but if there's too much cholesterol for the cells to use, it can build up in the artery walls, leading to disease of the arteries; for this reason, LDL is known as "bad cholesterol"

The amount of cholesterol in the blood – both HDL and LDL – can be measured with a blood test.

The recommended cholesterol levels in the blood vary between those with a higher or lower risk of developing arterial disease.

Why should I lower my cholesterol?

Evidence strongly indicates that high cholesterol can increase the risk of:

• narrowing of the arteries (atherosclerosis) 
• heart attack 
• stroke 
• transient ischaemic attack (TIA) – often known as a "mini stroke"
• peripheral arterial disease (PAD)

This is because cholesterol can build up in the artery wall, restricting the blood flow to your heart, brain and the rest of your body. It also increases the risk of a blood clot developing somewhere in your body.

Your risk of developing coronary heart disease also rises as your blood's cholesterol level increases. This can cause pain in your chest or arm during stress or physical activity (angina).

What causes high cholesterol?

Many factors can increase your chances of having heart problems or a stroke if you have high cholesterol.

These include:

• an unhealthy diet – in particular, eating high levels of saturated fat
• smoking – a chemical found in cigarettes called acrolein stops HDL transporting cholesterol from fatty deposits to the liver, leading to narrowing of the arteries (atherosclerosis)
• having diabetes or high blood pressure (hypertension)
• having a family history of stroke or heart disease

There's also an inherited condition called familial hypercholesterolaemia, which can cause high cholesterol even in someone who eats healthily.

When should my cholesterol levels be tested?

Your GP may recommend that you have your blood cholesterol levels tested if you:

• have been diagnosed with coronary heart disease, stroke or mini stroke (TIA), or peripheral arterial disease (PAD)
• have a family history of early cardiovascular disease
• have a close family member who has a cholesterol-related condition
• are overweight
• have high blood pressure, diabetes, or a health condition that can increase cholesterol levels

What should my cholesterol levels be?

Blood cholesterol is measured in units called millimoles per litre of blood, often shortened to mmol/L.

As a general guide, total cholesterol levels should be:

• 5mmol/L or less for healthy adults
• 4mmol/L or less for those at high risk

As a general guide, LDL levels should be:

• 3mmol/L or less for healthy adults
• 2mmol/L or less for those at high risk

An ideal level of HDL is above 1mmol/L. A lower level of HDL can increase your risk of heart disease.

Your ratio of total cholesterol to HDL may also be calculated. This is your total cholesterol level divided by your HDL level. Generally, this ratio should be below four, as a higher ratio increases your risk of heart disease.

However, cholesterol is only one risk factor and the level at which specific treatment is required will depend on whether other risk factors, such as smoking and high blood pressure, are also present.

How can I lower my cholesterol level?

The first step in reducing your cholesterol is to maintain a healthy, balanced diet. It's important to keep your diet low in fatty food.

You can swap food containing saturated fat for fruit, vegetables and wholegrain cereals. This will also help prevent high cholesterol returning.

Other lifestyle changes, such as taking regular exercise and giving up smoking (if you smoke), can also make a big difference in helping to lower your cholesterol.

If these measures don't reduce your cholesterol and you continue to have a high risk of developing heart disease, your GP may prescribe a cholesterol-lowering medication, such as statins.

Your GP will take into account the risk of any side effects from statins, and the benefit of lowering your cholesterol must outweigh any risks.

The next post will be about diet and Cholesterol

Source:nhs.uk/conditions/Cholesterol/Pages/Introduction.aspx

What A Shock!!

Today's post is about what has happened in my life recently and how it has made me (and a lot of other shocked folk) think diffently about their lifestyle.

Just over a week ago my fit and healthy husband suffered a mild heart attack. Fortunately he is now on the mend with a stent fitted to open up his artery and medication for the rest of his life.

He has always been within a healthy weight and was a regular cyclist taking part in a yearly 70+ mile charity bike ride up some very tough hills (which he always cycled up without getting off his bike).

Now I am not so naive to know that heart problems can happen to anyone. Living a healthy lifestyle that he has, non smoker and the odd drink, I won't say hasn't made a difference. The difference is that the whole outcome could have been totally different and a lot worse.

I don't write this to scare anyone and the reason for his attack has possibly been down to a slightly raised cholesterol and according to the hospital 'bad genes/family history'.

As an active family and I would say reasonably good diet, we have been partial to a piece of cake and the odd ale. I'm very much a believer in a little bit of what you fancy. However, I have now taken a long hard look at any little tweeks and changes I can add to our diet/lifestyle to keep it tip top.

So, the next however many posts will be dedicated to any findings, tips and advice I can share with you along the way. These will hopefully help you also in taking a look at your own lifestyle and seeing if I can help you too :)

Beating the Winter Blues

It's thought the winter blues, or seasonal affective disorder (SAD), affects around 2 million people in the UK and more than 12 million people across northern Europe. It can affect people of any age, including children.

According to Sue Pavlovich of the Seasonal Affective Disorder Association (SADA), these 10 tips could help. "Everyone's affected differently by SAD, so what works for one person won't for another," she says. "But there's usually something that will help, so don't give up if the first remedy you try doesn't work. Just keep trying."

1. Keep active

Research has shown that a daily one-hour walk in the middle of the day could be as helpful as light treatment for coping with the winter blues. 

2. Get outside

Go outdoors in natural daylight as much as possible, especially at midday and on brighter days. Inside your home, choose pale colours that reflect light from outside, and sit near windows whenever you can.

3. Keep warm

If your symptoms are so bad that you can't live a normal life, see your GP for medical help. Being cold makes you more depressed. It's also been shown that staying warm can reduce the winter blues by half.

Keep warm with hot drinks and hot food. Wear warm clothes and shoes, and aim to keep your home between 18C and 21C (or 64F and 70F degrees).

4. Eat healthily

A healthy diet will boost your mood, give you more energy and stop you putting on weight over winter. Balance your craving for carbohydrates, such as pasta and potatoes, with plenty of fresh fruit and vegetables.

5. See the light

Some people find light therapy effective for seasonal depression. One way to get light therapy at home in winter is to sit in front of a light box for up to two hours a day.

Light boxes give out very bright light at least 10 times stronger than ordinary home and office lighting. They're not available on the NHS and cost around £100 or more.

"Some people find that using a dawn simulator [a bedside light, connected to an alarm clock, that mimics a sunrise and wakes you up gradually] as well as a light box can enhance the beneficial effect," says Pavlovich.

6. Take up a new hobby

Keeping your mind active with a new interest seems to ward off symptoms of SAD, says Pavlovich. "It could be anything, such as playing bridge, singing, knitting, joining a gym, keeping a journal, or writing a blog. The important thing is that you have something to look forward to and concentrate on," she adds.

7. See your friends and family

It's been shown that socialising is good for your mental health and helps ward off the winter blues. Make an effort to keep in touch with people you care about and accept any invitations you get to social events, even if you only go for a little while.

8. Talk it through

Talking treatments such as counselling, psychotherapy or cognitive behavioural therapy (CBT) can help you cope with symptoms. See your GP for information on what's available locally on the NHS and privately.

9. Join a support group

Think about joining a support group. Sharing your experience with others who know what it's like to have SAD is very therapeutic and can make your symptoms more bearable.

SADA is the UK's only registered charity dedicated to SAD. It costs £20 (£10 for concessions) to join, and you'll receive an information pack, regular newsletters, discounts on products such as light boxes, and contacts for telephone support.

10. Seek help

If your symptoms are so bad that you can't live a normal life, see your GP for medical help. 

Source: nhs.uk/Conditions/stress-anxiety-depression/Pages/dealing-with-winter-blues-sad.aspx