10 December 2020 Authors: Lígia Mendes, José Ferreira Santos, Daniel Ferreira What is blood pressure? Blood pressure is the force that blood exerts on the arteries wall . The heart pumps blood to the peripheral circulation and blood pressure is essential to maintain its movement and thus distribute oxygen and nutrients throughout the body. Blood pressure is characterized by two values: Maximum or systolic blood pressure , which is the value during contraction of the heart (systole); Minimum or diastolic blood pressure , which is the value during heart relaxation (diastole). The unit for measurement of blood pressure is millimeters of mercury or mmHg. What are the optimal values for blood pressure? In a healthy adult, blood pressure values should be: Maximum less than 120 mmHg; Minimum less than 80 mmHg. Often, the two blood pressure values are displayed separated by a bar with the maximum value first, for example 120/80 mmHg or, for short, as 12/8. Find out here how to measure blood pressure at home correctly . What is high blood pressure or high blood pressure? High blood pressure or hypertension can damage blood vessels and cause cardiovascular disease. Arterial hypertension: It is the main cardiovascular risk factor; It can be the cause of stroke (stroke), acute myocardial infarction, heart failure, atrial fibrillation and renal failure; It is also related to dementia and sexual dysfunction. How to help prevent or control high blood pressure? Adopting measures that promote a healthy lifestyle helps to maintain a controlled blood pressure. The main measures you should take to avoid hypertension that have been shown to lower blood pressure are: Restrict salt: Reduce the amount of salt added to the food, which should not exceed 5 g of salt per day. Moderate alcohol consumption: Avoid drinking alcohol every day; If you drink, prefer red wine, and do not exceed 250 mL (1 glass) per day for men and 125 mL (1/2 glass) for women. Prefer the Mediterranean diet: Include vegetables, fruit, nuts, fish, meat and cereals in your diet; Season and cook with healthy fats, for example olive oil; Prefer grilled, roasted and low-temperature cooked foods; Eliminate cakes, cookies, desserts and all kinds of packed and ready-to-eat meals; Reduce or eliminate potatoes, pasta, and rice. Control your weight: Maintain your ideal weight; The body mass index must be between 20-25 kg/m 2 ; The abdominal perimeter should be < 94 cm in men and <80 cm in women. Maintain regular physical activity: Do at least 30 minutes of moderate-intensity aerobic exercise, for example walking, running, cycling, swimming, among others, 5 to 7 days a week; If possible, combine with resistance training, that is, short periods of more intense exercise, for example a quicker run, jumping, strength exercises, among others, 2 to 3 days a week. Refrain from smoking: If you smoke, you should stop immediately! Meet the cardiology team from Hospital da Luz network. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
