Have you ignored the results, thinking, "I was told my blood pressure was high during my health checkup, but I don't have any symptoms and I'm still young, so it's okay?"
High blood pressure is known as the "silent killer" because it has no symptoms. It silently damages blood vessels and can suddenly cause life-threatening illness.
In this article, we will provide an easy-to-understand explanation from an expert's perspective, from the basics of high blood pressure that you need to know to protect your health, to specific measures that you can start taking today.
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What is high blood pressure?
Blood pressure is the pressure exerted on the walls of blood vessels when blood is pumped out from the heart through the arteries. The highest pressure when the heart contracts like a pump to send blood out is called "systolic blood pressure (maximum blood pressure)," and the lowest pressure when the heart expands after contraction and takes in blood is called "diastolic blood pressure (minimum blood pressure)."
The guidelines of the Japanese Society of Hypertension define the criteria for hypertension as follows:
| Systolic blood pressure | and/or diastolic blood pressure |
|---|---|
| Office blood pressure (measured at a medical institution) ≥ 140mmHg | ≥ 90 mmHg |
| Home blood pressure (measured at home) ≥ 135mmHg | ≥ 85 mmHg |
High blood pressure puts strong pressure on the walls of blood vessels, damaging them and accelerating the progression of arteriosclerosis. Because blood vessels are distributed throughout the body, the effects of high blood pressure extend to the entire body.
Symptoms of high blood pressure
In most cases, high blood pressure does not cause any noticeable symptoms. Therefore, even if it is detected during a health checkup, people tend to ignore it, but the condition continues to progress silently while it is left untreated. The lack of symptoms is also one of the reasons why it is difficult to continue treatment.
However, if high blood pressure is caused by another disease, symptoms of the underlying disease may also appear.
Source: Japan Circulation Association | High Blood Pressure
Source: Japanese Society of Hypertension Guidelines | Hypertension Treatment Guidelines 2019
Source: Japan Society of Clinical Internal Medicine | Hypertension
Two types of high blood pressure and their causes
High blood pressure can be broadly divided into two types depending on the cause.
Essential hypertension
High blood pressure, which has no known underlying disease, accounts for the majority of high blood pressure in Japan. It is thought to develop as a result of a complex combination of lifestyle and environmental factors, such as excessive salt intake, obesity, excessive drinking, lack of exercise, and stress, as well as genetic predisposition.
Secondary hypertension
This is high blood pressure caused by certain diseases such as kidney disease, hormonal abnormalities in the thyroid and adrenal glands, and sleep apnea syndrome. Treating the underlying disease can improve blood pressure in secondary hypertension.
Source: Ministry of Health, Labor and Welfare "Healthy Japan 21 Action Support System - Health Promotion Support Net" | High Blood Pressure
Ignoring it is dangerous! High blood pressure can cause life-threatening illnesses
If high blood pressure is left untreated, it can progress to arteriosclerosis throughout the body, causing serious damage to various organs. In particular, it significantly increases the risk of developing serious, life-threatening diseases such as the following:
| site | Indications |
|---|---|
| brain disease | Cerebral infarction occurs when blood vessels become clogged, and cerebral hemorrhage and subarachnoid hemorrhage occur when blood vessels rupture. The risk of dementia also increases. |
| Heart disease | Angina pectoris, myocardial infarction, heart failure, etc. |
| Kidney disease | Nephrosclerosis and kidney failure |
Therefore, the goal of hypertension treatment is to prevent complications and prevent their worsening.
Start today! Lifestyle changes to lower blood pressure
The basis for preventing and improving high blood pressure is to review your lifestyle habits. Here are some specific methods you can put into practice right away.
diet remedy
The key to success is to reduce salt intake and eat foods that are high in potassium.
Tips for reducing salt intake
The biggest cause of high blood pressure is said to be excessive salt intake. The Japanese Society of Hypertension recommends limiting daily salt intake to less than 6g. Try to be mindful of the following eating habits.
- Avoid pickles. Make your own lightly pickled vegetables and eat them in small amounts.
- Leave the soup from noodles. If you leave it all, you can reduce salt by 2-3g.
- If you use fresh ingredients, the natural flavor of the ingredients will be delicious.
- If you make miso soup with lots of ingredients, you can reduce the salt content even with the same seasoning.
- Check the seasoning before using seasonings
- Make good use of low-sodium seasonings
- Cooking with spices, aromatic vegetables, and the acidity of citrus fruits
- Avoid eating out and eating processed foods. Be careful with salted dried fish.
Let's start with what we can do.
Intake of foods rich in potassium (vegetables and fruits)
Potassium, which is abundant in vegetables and fruits, helps the kidneys excrete salt more easily. People with high blood pressure should actively consume potassium, but those with impaired kidney function may need to limit their potassium intake. Be sure to consult with your doctor.
exercise therapy
Aerobic exercise such as brisk walking, step exercises, slow jogging, running, and walking are effective in lowering blood pressure. Ideally, you should exercise at an intensity that feels a little strenuous, for at least 10 minutes at a time, for a total of at least 40 minutes per day, and ideally, every day.
Combining strength training with exercise will help maintain muscle mass and be even more effective. However, if you have cerebrovascular disease, consult your doctor beforehand.
Other lifestyle habits: drinking less alcohol, not smoking, getting enough sleep, managing stress
Excessive drinking raises blood pressure. The recommended daily alcohol intake is about one cup of sake or one medium-sized bottle of beer for men, and less than half that for women. Additionally, the nicotine contained in tobacco stimulates the sympathetic nervous system, constricting blood vessels and temporarily raising blood pressure, so quitting smoking is essential.
Other factors that contribute to blood pressure management include getting enough sleep, managing stress, keeping the body warm, relieving constipation, and having proper bathing habits.
Explaining the importance of measuring blood pressure at home and the correct method
Recording your blood pressure every day is very important for determining your treatment plan. Follow the points below to measure your blood pressure correctly.
- Time: Twice a day, once in the morning (within 1 hour after waking up, after urinating, and before taking medicine) and once in the evening (before going to bed)
- Equipment: We recommend an upper arm blood pressure monitor for accurate measurements.
- Posture: Sit in a chair and rest for 1-2 minutes before measurement
As a rule, measure twice and record the average value. Avoid recording only the best value.
Source: Ministry of Health, Labor and Welfare "Healthy Japan 21 Action Support System - Health Promotion Support Net" | High Blood Pressure
Source: Japanese Society of Hypertension Guidelines | Hypertension Treatment Guidelines 2019
Source: Ministry of Health, Labor and Welfare "Healthy Japan 21 Action Support System - Health Promotion Support Net" | Blood Pressure
If your blood pressure does not decrease even after lifestyle changes
If lifestyle changes do not lower blood pressure to the target level, drug therapy may be considered. Taking antihypertensive medication at a fixed time each day can help lower blood pressure steadily and reduce the strain on blood vessels. There are many different types of medication, but your doctor will select the one with the strongest antihypertensive effect and that is most appropriate for your underlying condition.
Source: Japanese Society of Hypertension Guidelines | Hypertension Treatment Guidelines 2019
summary
High blood pressure is a disease that tends to be ignored because it has no noticeable symptoms. However, arteriosclerosis silently progresses inside the body, leading to serious illnesses in the future.
The key to ensuring a healthy future is regular blood pressure checks and early intervention. The basis is improving lifestyle habits such as diet and exercise, and, if necessary, drug therapy. If you are feeling anxious after seeing the results of your health checkup, or if you don't know where to start, don't worry alone; please consult your doctor.