High blood pressure, or hypertension, is a common yet serious condition that affects millions of people worldwide. Known as the “silent killer” because it often has no symptoms, high blood pressure can quietly damage the heart, arteries, and other organs. However, with the right knowledge and lifestyle changes, individuals can manage and even prevent high blood pressure. Note: the numbers in this article are based on ACC/AHA guidelines.
What is High Blood Pressure?
High blood pressure occurs when the force of blood pushing against the walls of the arteries is consistently too high. Over time, this added force damages the arteries, which leads to complications. Blood pressure is measured in two numbers:
- Systolic Pressure: This is the pressure in the arteries when the heart beats. A healthy systolic pressure is usually around 120 mm Hg or lower.
- Diastolic Pressure: This is the pressure in the arteries when the heart is at rest between beats. A normal diastolic pressure should be around 80 mm Hg or lower.
Blood pressure readings are often written as “120/80 mm Hg.” A reading of 130/80 mm Hg or higher generally indicates high blood pressure.
Understanding the Stages of High Blood Pressure
Doctors categorize high blood pressure into different stages based on its severity. Knowing these stages can help individuals understand their risk and the urgency of treatment.
- Elevated Blood Pressure: Systolic between 120-129 mm Hg and diastolic above 80 mm Hg. Although not yet high blood pressure, this stage signals an increased risk.
- Stage 1 Hypertension: Systolic between 130-139 mm Hg or diastolic between 80-89 mm Hg. Lifestyle changes and possibly medications are usually recommended at this stage.
- Stage 2 Hypertension: Systolic 140 mm Hg or higher or diastolic 90 mm Hg or higher. At this stage, both lifestyle changes and medication are often necessary to lower blood pressure.
- Hypertensive Crisis: Sudden, rapid increase to a systolic above 180 mm Hg or diastolic above 120 mm Hg. This is a medical emergency that requires immediate treatment to prevent organ damage.
What Causes High Blood Pressure?
High blood pressure can result from a variety of factors, including lifestyle habits, underlying health conditions, and genetics. Recognizing these causes allows individuals to make informed changes.
- Unhealthy Diet: Diets high in salt, saturated fats, and processed foods contribute to high blood pressure. Salt especially increases blood pressure by causing the body to retain fluid, which raises blood volume.
- Lack of Physical Activity: Physical activity dilates blood vessels and keeps them soft and flexible. Inactivity leads to hardening of the arteries which is one of the mechanisms leading to high blood pressure.
- Obesity: Excess body weight requires the heart to pump more blood to supply all tissues, adding strain to blood vessels.
- Excessive Alcohol: Drinking more than one drink per day for women or two for men can raise blood pressure.
- Stress: Chronic stress raises blood pressure temporarily, and long-term stress may contribute to unhealthy lifestyle choices that increase blood pressure.
- Family History: Genetics play a role, and having close relatives with high blood pressure increases one’s risk.
- Age: Blood pressure tends to rise with age as blood vessels lose elasticity, making older adults more prone to hypertension.
- Underlying Health Conditions: Conditions such as kidney disease, diabetes, and sleep apnea can lead to high blood pressure.
How High Blood Pressure Affects Your Health
High blood pressure often goes unnoticed, but if left untreated, it silently damages vital organs and blood vessels over time.
- Heart Disease: High blood pressure damages arteries, making them more prone to plaque buildup. This leads to coronary artery disease and increases the risk of heart attack.
- Stroke: Hypertension weakens blood vessels in the brain, making them more likely to burst or become blocked, which can cause a stroke.
- Kidney Damage: High blood pressure narrows blood vessels in the kidneys and destroys kidney cells, reducing their ability to filter waste from the body.
- Eye Damage: The small blood vessels in the eyes are especially sensitive to high pressure, which can lead to blurred vision or even vision loss.
- Aneurysms: High blood pressure can weaken artery walls, causing bulges (aneurysms) that may rupture and lead to life-threatening bleeding.
How is High Blood Pressure Diagnosed?
Diagnosing high blood pressure is simple and involves using a blood pressure cuff to measure systolic and diastolic pressure. For an accurate diagnosis, doctors may check blood pressure across multiple visits and recommend regular monitoring at home.
Treatment Options for High Blood Pressure
Effective treatment for high blood pressure includes a combination of lifestyle changes and, when needed, medication. With consistent effort, individuals can achieve healthier blood pressure levels and reduce their risk of complications.
- Medications, including diuretics, ACE Inhibitors, angiotensin receptor blockers or ARBs, calcium channel blockers and beta-blockers. Talk to your doctor about what option would be best for you.
- Lifestyle Changes:
- Eat a Heart-Healthy Diet: A diet rich in fruits, vegetables, whole grains, and lean proteins helps lower blood pressure. Limiting salt, red meat, and processed foods is essential.
- Exercise Regularly: Physical activity strengthens the heart, allowing it to pump with less effort. Most experts recommend at least 150 minutes of moderate levels of cardiovascular exercise per week.
- Maintain a Healthy Weight: Losing even a small amount of weight, if necessary, can reduce blood pressure.
- Reduce Alcohol Intake: Limiting alcohol consumption will lower blood pressure.
- Quit Smoking: Smoking damages blood vessels and raises blood pressure. Quitting provides immediate benefits for heart health.
Combining lifestyle changes with medication, if prescribed, gives individuals the best chance to control blood pressure and prevent complications. In some people, implementing all of the lifestyle changes can have the same effect as one medication.
Preventing High Blood Pressure
Prevention is key to avoiding high blood pressure and its associated health risks. Many preventive strategies are simple habits that can make a big difference over time.
- Follow a Balanced Diet: Eating more fresh produce, whole grains, and low-fat dairy helps control blood pressure. Reducing sodium intake also supports healthier blood pressure.
- Stay Active: Regular exercise helps maintain a healthy weight, boosts circulation, and reduces stress, all of which help lower blood pressure.
- Limit Salt Intake: Reducing sodium is essential for blood pressure control. Try seasoning foods with herbs and spices instead of salt.
- Manage Stress: Finding healthy ways to cope with stress, such as meditation or exercise, prevents stress-related spikes in blood pressure.
- Get Regular Check-Ups: Checking blood pressure at each doctor’s appointment allows early detection and timely intervention, especially since blood pressure tends to rise with age.
- Build A Support System: Connecting with others can provide emotional support and regular visits with healthcare providers enables them to monitor blood pressure and adjust treatments as needed, ensuring the best possible outcomes.
High blood pressure is a common yet preventable condition that requires proactive management. By understanding the causes, recognizing the risks, and following recommended treatments, individuals can protect their heart and overall health. A combination of healthy habits, regular check-ups, and a supportive environment makes managing high blood pressure a sustainable goal.
—
An important step towards better health for many people is reaching a healthier weight, which can reduce the risk of cardiovascular disease. To find a physician near you who specializes in weight management, click here.
—
All the information provided on this site is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. My Heart – What To Know is not a healthcare provider or clinic. ALWAYS consult with a qualified healthcare provider regarding any questions you may have about a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. If you think you may have a medical emergency, call 911 or go to the nearest emergency room immediately. No physician-patient relationship is created by this website or its use.
This article was sponsored by Novo Nordisk Canada. All content is created independently by My Heart – What To Know with no influence from Novo Nordisk.