Hypertension

What is Hypertension?

Hypertension is defined as abnormally high pressure in the arteries with a systolic blood pressure at rest of around 140 mmHg or more and/or a diastolic blood pressure that averages 90 mmHg or more at rest. Hypertension can lead to health problems such as coronary artery disease, stroke and kidney failure. Hypertension affects more than 40% of adults globally. The World Health Organisation (WHO) determined hypertension as the leading risk factor for death in the world, accountable for 13% of deaths worldwide.

There are four different types of hypertension, these include:

Primary hypertension:
Primary hypertension is not related to any pre-existing condition. About 85-95% of individuals with hypertension have primary hypertension.

Secondary hypertension:
High blood pressure due to a pre-existing medical condition, such as a kidney disorder.

Isolated systolic hypertension:
Having a normal diastolic pressure, but a high systolic pressure (>140 mmHg).

White coat hypertension:
Some individuals become stressed when visiting doctors or other health care professionals, causing their blood pressure to increase whereby they can be incorrectly diagnosed with hypertension.

What causes hypertension?

Factors contributing to the development of hypertension include:

Smoking
Being Overweight or obese
Insufficient physical activity
Stress
Diet high in sodium
High consumption of alcohol (more than 1-2 standard drinks a day)
Family history

How can Bites Dietitians help?

High blood pressure can be managed through diet and lifestyle changes. Weight loss has been proven to help reduce blood pressure. A weight loss of 2 kg can result in a clinically significant reduction in systolic blood pressure in individuals with a BMI over 35 kg/m2. Evidence has also shown that a weight loss of 5-10 kg has been associated in reduction to both systolic and diastolic blood pressure.

Our Dietitians at Bites Health Clinic will assess the factors that might be contributing to your high blood pressure and help you to find practical ways to manage these without missing out on the foods you love! Our Dietitians will provide a meal plan that is tailored to your goals, such as a decrease in sodium intake or weight loss. We can provide you with meal ideas, tasty snack ideas and healthier alternatives to current food choices. We can also guide you to choose healthier takeaway options or pre-prepared meals if you’re not into cooking. Through the assistance from our team, we can help to lower your blood pressure whilst you still enjoy food and life!

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An interesting fact about diet and hypertension

Myth: Young people can’t have high blood pressure. This is false, younger individuals can still have high blood pressure. Therefore, it is imperative that young people are mindful of their diet habits and have their blood pressure checked regularly.

How can Bites Exercise physiologists help?

It has been proven that regular physical activity and moderate to high levels of cardiorespiratory fitness can help to prevent or reduce hypertension. Studies have shown that regular aerobic exercise can lower day-time systolic and diastolic blood pressure without having an effect on night-time blood pressure. Upon individual assessment, our exercise physiologists can generate a training program specifically targeted to lowering your blood pressure. A mixture of moderate intensity activity and muscle strengthening and conditioning activities will be included.

We know exercise can be overwhelming for some, it can be hard to know where to start! Our exercise physiologists can help make this process easier. We will provide you with appropriate exercise programs that are suited to your physical activity level and can prescribe you workouts that are home, park, or gym based depending on what you’d prefer! Our Exercise Physiologists will only ever prescribe SAFE workouts that are designed specifically with YOU in mind (We never give out the same exercise plan twice!)

An interesting fact about exercise and hypertension:

Exercise can help to lower blood pressure just as medication would. Becoming more active alone can lower your systolic blood pressure by about 4-9mm Hg!

What improvements can you expect from a tailored dietary/exercise prescription?

You will begin to see improvements in your blood pressure immediately (up to 2 hours) after exercise. Long term improvements will be evident in just 2-3 months of following an exercise intervention. Your blood pressure will improve after 1 week of following a low sodium and fluid adequate diet. Long term results will be evident following a 2-3 kg or 5% weight loss which can be achieved within 4 – 6 weeks with our Dietitians.

How will you know it’s working/you’re improving?

You will be able to see improvements by keeping a daily record of your blood pressure taken at the same time of day. We will also document measurements such as waist circumference and weight for you to see improvements in. Frequency of headaches may also decrease and is another sign that your blood pressure is improving.

Helpful things to bring/remember before your first appointment

A list of your medications and dosages
A referral from your treating GP or specialist eg. cardiologist
Any reports or investigations re: past or current injuries if you would like to participate in an exercise program

Here’s A Hypertension Friendly Recipe
That You Might Like To Try

CHECK OUT OUR FREE RECIPES

Contact Details

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305/29–31 Lexington Drive, Bella Vista NSW 2153

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0452 458 146

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