Known as the 'silent killer' as there are rarely visible symptoms, warning you that your blood pressure is high. In more advanced cases headaches, visual disturbances, nosebleeds, nausea and vomiting, sleepiness and even seizures may be experienced. 

Two out of three people with high blood pressure are unaware of the condition.

It is estimated that 1 in 4 South Africans between the ages of 15 and 64 years suffers from high blood pressure. It is one of the leading causes of heart attacks, strokes, kidney failure and premature death.

What is high blood pressure?
Blood pressure is the pressure of the blood in your arteries that is needed to keep blood flowing through your body. High blood pressure develops if the walls of the larger arteries lose their natural elasticity and become rigid, and the smaller blood vessels become narrower.

A blood pressure measurement is made up of two parts: systolic and diastolic. Systolic pressure (SBP) occurs in arteries during heart contraction and diastolic pressure (DBP) during the period of heart relaxation between beats. This is why a measurement is expressed as one figure “over” another, for example, 140/90 mm Hg (SBP/DBP).

A guide of blood pressure levels:

Have your blood pressure checked once a year (more often if there is a history).

Risk factors for high blood pressure:

• A family history of high blood pressure.
• Ethnic groups: the black African population has a greater predisposition to hypertension.
• Age: the risk of developing high blood pressure increases with age (it occurs most often in men over the age of 35 years).
  
• Being overweight (especially around the stomach area) contributes to a 2-6 times higher risk.
  
• An unhealthy diet, including a high salt intake.
  
• Excessive alcohol consumption.
  
• Physical inactivity - lack of exercise.
  
• Smoking.
  
• Stress such as financial worries and strain at work may contribute to high blood pressure.
  
• Pregnancy.
  
• Certain medications like birth control pills, steroids and anti-inflammatory drugs.
  
• Severe kidney disease.

What harm does high blood pressure do?
High blood pressure can lead to a heart attack or stroke (brain attack). If it is left untreated for a long time, it can lead to kidney failure and damage sight (glaucoma, blindness). The increased workload can also make the heart become too weak, less efficient and eventually lead to heart failure. Tiredness, shortness of breath and swollen ankles are often experienced.

How can I decrease my blood pressure level?

• Eat 3-6 small meals per day.
• Eat a healthy balanced diet rich in vegetables and fruit (at least 5-a-day), high in fibre (include whole grains and nuts), low in saturated and total fats, and low in unrefined carbohydrates (limit food and drinks high in added sugars).
• Overweight people are advised to lose weight. Losing as little as 4.5kg can lead to a  meaningful drop in blood pressure.
• Limit salt (sodium chloride) intake to one teaspoon per day.
• If you drink alcohol, do so in moderation. Limit daily intake to 1-2 drinks.
  
• Caffeine in coffee, tea, cola drinks, chocolate, energy drinks and weight loss
  products may cause blood pressure to increase temporarily.
• Include regular physical activity as part of your daily routine (aim for at least 30-45 minutes, most days of the week).

Take all blood pressure medication exactly as prescribed. Don't stop or change it unless advised to do so by your doctor.

Choose Heart Mark products
The Heart Mark indicates that a product has been approved as part of the Heart and Stroke Foundation's eating plan. It is a guideline for shoppers to identify products that are a heart healthy alternative.

These products have been tested and found to be lower in cholesterol, lower in saturated fat, lower in salt, lower in added sugar and higher in fibre (where applicable).

For a complete list of Heart Mark products, call the Heart Mark Diet Line on 0860 223 222 or visit www.heartfoundation.co.za for more information.

Understanding 'hidden salt'
Some foods that you'd never guess contain salt. The best way to determine this is by reading the labels of products before purchasing them.

Avoid products containing salt - look out for the word “sodium” in the ingredients list (e.g. sodium chloride (table salt), monosodium glutamate and sodium bicarbonate (baking soda). Choose “low salt” alternatives - if there are any available. 

Simple guidelines to decrease salt intake:
If you add salt during preparation, don't add extra salt at the table. Learn to use fresh herbs and spices and to enjoy the natural flavour of food.

Alternatives to salt in cooking are pepper, salt free spices, vinegar, lemon juice, fresh garlic, freshly ground horseradish, hot pepper sauce, garlic and onion powders, fruit and fruit juices, low-sodium commercial salad dressings and home-made salad dressings without added salt.

This is one in a series of brochures. For the full series and more heart smart
information call the Heart Mark Diet Line on 0860 223 222 or visit www.heartfoundation.co.za.

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