Preventing High Blood Pressure

Blood pressure refers to the amount of pressure that the blood circulating in our body exerts on the aorta. It is a key bio-signal that identifies the risk of physical condition along with respiratory rate, heart rate, oxygen saturation and body temperature.

The adult’s normal blood pressure is 120/80 mmHg. Lower blood pressure, low blood pressure, high blood pressure according to the steps, pre-hypertension, hypertension 1,2, etc., and divide.

Chronic hypertension is dangerous because blood vessels are damaged, resulting in stroke, various heart diseases, chronic kidney failure and retinal disorders. The problem is that these symptoms do not appear until they actually occur. As a result, hypertension is nicknamed “murderer of silence”.

There are many patients. According to the National Health and Nutrition Examination Survey (2016), 35 percent of Korean adults aged 30 years or older are suffering from hypertension. According to the Korean Society of Hypertension, the number of patients with hypertension is over 11 million this year, and the number of patients receiving medication is 8.2 million.

Once diagnosed with hypertension, the hospital encourages you to correct your lifestyle and exercise with medication. In fact, it is hard to force exercise that did not fix the eating habit which was familiar for decades. It turns out that ‘hypertension medicine should be lifelong’.

“Improving lifestyle habits greatly reduces the number of medication patients”

In a recent hypertension session at the American Heart Association Annual Conference, researchers found hypertension patients had lower blood pressure so they did not need to take medication within 16 weeks after adjusting for lifestyle habits.

The American Heart Association and the Heart Association’s 2017 guidelines for hypertension are lifestyle changes as the first step toward lowering blood pressure.

“Improving lifestyle, such as healthy eating and regular exercise, can dramatically reduce the number of patients who need hypotensive agents,” said Alan Hinderliter, an associate professor at the University of North Carolina School of Medicine who conducted the study. ~ 160 mmHg and diastolic blood pressure between 80 and 99 mmHg. ”

The researchers studied 129 men and women with obesity who had hypertension between the ages of 40 and 80. The blood pressure of these patients was 130-160 / 80-99 mmHg, but they did not have hypotensive agents at the time of study. According to recent guidelines, more than half of them at the beginning of the study had to take antihypertensive drugs.

The research team formed a group to perform an intervention study for 16 weeks, randomly assigned patients to three groups. One of these groups changed their diet and then participated in behavioral counseling and three weekly supervisor engagement programs.

They changed their eating habits with the ‘Dietary Approaches to Stop Hypertension‘ (DASH), which has been proven to lower blood pressure. DASH emphasizes fruits and vegetables, low-fat dairy products, and minimizes red meat, salt and sugar consumption.

The second group, with the help of a dietitian, focused on the DASH diet and changed the diet. The third group did not change exercise or diet.

Lifestyle correction reduces blood pressure by 16/10 mmHg

The researchers compared the three groups and found that:

Both groups participated in the DASH diet and weight management program, with an average weight reduction of 19 pounds (8.6 kg) and a mean systolic BP of 16 mmHg and a mean diastolic blood pressure of 10 mmHg at the end of the 16-week comparative study.

The DASH diet group had a mean systolic blood pressure of 11 mmHg and a diastolic blood pressure of 8 mmHg.

● Groups who did not change diet or exercise habits had a mean systolic and diastolic blood pressure reduction of 3/4 mmHg, respectively.

● According to the results of the study, only 15% of people who changed diet and exercise habits were categorized as needing blood pressure lowering according to the American Heart Association guidelines for 2017. In the diet-only group, 23 percent were prescribed blood pressure medications.

However, those who did not change their diet and exercise habits did not reduce the need for medication, so nearly 50% were prescribed for medication.

Professor Hindle says lifestyle correction will be beneficial to people at high risk for cardiovascular disease or those who are taking high blood pressure drugs. However, he said that further research is needed to confirm more accurately.

Avoid salty foods and exercise every 30 minutes

The DASH diet used in this study was developed with support from the National Institutes of Health. Fruits and vegetables, whole grains and low fat dairy products are high in composition and include meat, fish, chicken, and nuts. Food and beverages containing sugar, red meat, and added fat are restricted here.

Other studies on the DASH-low salt diet have shown that blood pressure decreased by an average of 8.9 / 4.5 mmHg (systolic / diastolic) with a low-salt DASH diet that consumed 1,500 mg of sodium per day, and that of hypertensive patients averaged 11.5 / 5.7 mmHg Reported. In hypertensive patients, the trend was similar to the results of this study.

This diet is not a balanced diet for the general public as well as patients with hypertension. It is recommended by the US Department of Agriculture as an “ideal dietary plan for Americans.” In January 2018, the US News & World Report published DASH as the top overall overall best diet and second in diet for diabetics.

Experts say that even people who are taking hypertension drugs can lower their blood pressure and keep their medications off if they follow the rules of life.

Especially, the people in Korea should pay attention to sodium intake. The World Health Organization recommends a daily intake of sodium of 2000 mg, compared to twice as many Koreans.

Fortunately, the intake of salt at home is gradually decreasing, but eating a large amount of sodium, fat, and alcohol is the problem.

Obesity is also raising the risk of developing metabolic syndrome including hypertension.

The Korean Society of Hypertension recommends seven dietary guidelines for preventing hypertension, such as eating a meal evenly, regularly exercising for more than 30 minutes every day, measuring blood pressure regularly, maintaining proper weight, smoking cessation, avoiding stress and avoiding stress.

Studies have shown that dual home blood pressure measurement is very important for hypertension management.

Therefore, it is important to observe the rules of life and to know precisely how to measure blood pressure.

Detailed home blood pressure measurements can be found at