If left unchecked, hypertension can be hazardous. Being overweight can increase your chances of having a stroke, heart failure, kidney failure and other health issues. Eating differently, increasing physical activity, and adhering to medication can assist in maintaining ideal blood pressure.
What Is High Blood Pressure (Hypertension)?
The force of the blood flowing through the blood vessels is measured and recorded as blood pressure. The pressure that is put on the walls of the blood vessels in your body is always too high when you suffer from hypertension (high blood pressure). High blood pressure is referred to as the “silent killer” since it can go undetected, but it is still causing harm to the body.
Your blood pressure reading has two numbers. The highest reading on the blood pressure monitor is the systolic pressure, which is the amount of pressure on the walls of the blood vessels when the heart pumps. The diastolic blood pressure is represented by the lower number, which indicates the pressure on your blood vessels between heartbeats when your heart is at rest.
As an illustration, a blood pressure of 110/70 is considered in the average range, but a blood pressure of 135/85 is classified as stage 1 (mild) high blood pressure, and so forth.
What Are the Types of High Blood Pressure?
Your provider will diagnose you with one of two types of high blood pressure:
- Primary (also called essential) high blood pressure. Causes of this most common type of high blood pressure include aging and unhealthy habits like not getting enough exercise.
- Secondary high blood pressure. Causes of this type of high blood pressure include different medical problems (for example kidney or hormonal problems) or sometimes a medication you’re taking.
What Can Happen If High Blood Pressure Is Not Treated?
Untreated hypertension may lead to serious health problems including:
- Stroke.
- Heart attack.
- Peripheral vascular disease.
- Kidney disease/failure.
- Complications during pregnancy.
- Eye damage.
- Vascular dementia.
Can High Blood Pressure Affect Pregnancy?
High blood pressure complicates about 10% of all pregnancies. Pregnancy-related high blood pressure can vary from mild to severe. The forms of high blood pressure during pregnancy include:
- Chronic hypertension: High blood pressure which is present before pregnancy.
- Gestational hypertension: High blood pressure in the latter part of pregnancy.
- Preeclampsia: This is a dangerous condition that typically develops in the latter half of pregnancy and results in hypertension, protein in the urine and generalized swelling in the pregnant person. It can affect other organs in the body and cause seizures (eclampsia).
- Chronic hypertension with superimposed preeclampsia: Pregnant people who have chronic hypertension are at increased risk for developing preeclampsia.
Your doctor will measure your blood pressure often during your prenatal visits, but if you are anxious about it, make sure to bring it up with them.
How Do I Know If I Have High Blood Pressure?
High blood pressure usually doesn’t cause symptoms. The only way to determine if you have elevated blood pressure is to get your healthcare provider to take your measurements. Be aware of your statistics so you can implement alterations that will keep harm to a minimum or avoid it altogether.
What Are the Risk Factors for High Blood Pressure?
You are more likely to have high blood pressure if you:
- Have family members who have high blood pressure, cardiovascular disease or diabetes.
- Are of African descent.
- Are older than 55.
- Are overweight.
- Don’t get enough exercise.
- Eat foods high in sodium (salt).
- Smoke or use tobacco products.
- Are a heavy drinker (more than two drinks a day in men and more than one drink a day in women).
How Is High Blood Pressure Diagnosed?
Your healthcare provider will need to measure your blood pressure with a blood pressure cuff, as high blood pressure does not present any symptoms. At yearly checkups or visits, medical providers usually measure one’s blood pressure. If your doctor takes your blood pressure at two separate visits and it is high on both occasions, they may diagnose you with high blood pressure.
What Tests Will Be Done to Diagnose This Condition?
Medical personnel utilize a blood pressure cuff to assess one’s blood pressure.
What Should I Do If I Have High Blood Pressure?
If your doctor has diagnosed you with hypertension, they will discuss the recommended target for your blood pressure with you. They may suggest that you:
- Check your blood pressure regularly with a home blood pressure monitor. These are automated electronic monitors and are available at most pharmacies or online.
- Eat healthy foods that are low in salt and fat.
- Reach and maintain your best body weight.
- Limit alcohol to no more than two drinks each day for men and less than one drink each day for women. One drink is defined as 1 ounce of alcohol, 5 ounces of wine, or 12 ounces of beer.
- Be more physically active.
- Quit smoking and/or using tobacco products.
- Work on managing anger and managing stress.
What Diet Helps Manage High Blood Pressure?
- Eat foods that are lower in fat, salt and calories, such as skim or 1% milk, fresh vegetables and fruits, and whole-grain rice and pasta. (Ask your healthcare provider for a more detailed list of low sodium foods to eat.)
- Use flavorings, spices and herbs to make foods tasty without using salt. The optimal recommendation for salt in your diet is to have less than 1,500 milligrams of sodium a day. Don’t forget that most restaurant foods (especially fast foods) and many processed and frozen foods contain high levels of salt. Use herbs and spices that do not contain salt in recipes to flavor your food. Don’t add salt at the table. (Salt substitutes usually have some salt in them.)
- Avoid or cut down on foods high in fat or salt, such as butter and margarine, regular salad dressings, fatty meats, whole milk dairy products, fried foods, processed foods or fast foods and salted snacks.
- Ask your provider if you should increase potassium in your diet. Discuss the Dietary Approaches to Stop Hypertension (DASH) diet with your provider. The DASH diet emphasizes adding fruits, vegetables and whole grains to your diet while reducing the amount of sodium. Since it’s rich in fruits and vegetables, which are naturally lower in sodium than many other foods, the DASH diet makes it easier to eat less salt and sodium.
10 Natural Ways to Lower Your Blood Pressure at Home
It is worthwhile talking to your physician regarding the need for medications, but also keep in mind that healthy lifestyle decisions can have a major effect in lessening high blood pressure. Include the following modifications and activities into your daily routine.
1. Lose Weight if You’re Overweight
Losing weight is a critical step in bringing down elevated blood pressure, particularly for those who are obese, since it is a major contributing factor to hypertension. Dr. Mehta has stated that those who are overweight may be two to six times more likely to develop hypertension.
Dr. Desai states that when someone has less weight, the heart and arteries require less effort. The heart muscle and the muscles in the arteries do not become thicker. The hardening of blood vessels can cause a rise in blood pressure as they become less flexible.
Consult with your physician or certified nutritionist regarding a secure weight-loss program that will be successful for you, or think about using a supportive app such as Noom. Dr. Mehta states that even a slight amount of weight loss, ranging from four to ten pounds, can have a major effect on the blood pressure of these patients. A 2013 study involving over 740 people discovered that blood pressure only decreased over the long-term if the individual lost more than 2% of their original weight.
2. Exercise
Engaging in physical activity on a regular basis not only helps with losing weight, but also helps bring down high blood pressure. A 2016 investigation determined that one’s blood pressure would go down in the aftermath of a physical activity session no matter the person’s age, gender, or other attributes. According to Dr. Mehta, this consequence could lead to a decrease of between 10 and 15 mmHg in systolic blood pressure readings.
It is generally advised by medical professionals that people should partake in around 30 minutes of aerobic exercise with moderate intensity daily. Dr. Desai states that aerobics can help to gradually and consistently raise heart rate, as well as stretch out the heart and arteries while also increasing blood flow to the organs.
Dr. Desai suggests that if you cannot devote a half-hour to exercise, you should aim for 15 to 20 minutes of activity each day, five to seven days each week. A few aerobic activities that can be done are taking a stroll, jogging, taking a dip in a pool, operating an elliptical device, biking, and hitting a few balls in a game of tennis.
3. Decrease Your Salt Intake
Dr. Desai declares that salt is hostile to high blood pressure. When you consume an excessive amount of salt, it leads to a greater influx of fluid from the nearby tissues into the bloodstream and arteries, thereby increasing the pressure in the arteries.
It is not necessary to take out salt entirely from your diet, however, it is important to stay away from food items that contain very high amounts of salt such as chips, French fries, salted nuts, soups, store-bought salad dressings, processed foods, and cheese.
4. Avoid Excess Caffeine
It is not suggested to consume an excessive amount of coffee or numerous energy drinks which contain caffeine for individuals with high blood pressure. “Caffeine is a form of adrenaline,” says Dr. Desai. The tightening of the arteries and the speeding up of the heart rate both cause an increase in blood pressure.
Find out from your physician if you should modify your daily caffeine intake if you have high blood pressure, since according to Dr. Mehta, too much caffeine can make it harder to keep your blood pressure under control. The Food and Drug Administration (FDA) has judged that the average person can safely consume four cups of coffee each day (400 milligrams), but Dr. Mehta suggests that those with hypertension should restrict their intake to two cups (200 milligrams) or less.
5. Drink More Water
Keeping hydrated could be a significant way to maintain your blood pressure at a regular level. According to Dr. Desai, the body releases stress hormones when dehydration occurs in order to make sure blood is flowing to vital organs. This response can increase blood pressure.
A 2015 study discovered a possible association between dehydration and elevated blood pressure, but further investigation is required. Cutting back on caffeine consumption and making sure to drink water often are both successful strategies for avoiding dehydration.
6. Drink Less Alcohol
A recent research project done in 2019 by the American College of Cardiology revealed that drinking an average of seven to thirteen beverages a week can greatly increase the risk of hypertension.
Dr. Desai has stated that drinking alcohol can contribute to weight gain, reduce the body’s magnesium and potassium levels, and cause dehydration. He mentions that not only does drinking alcohol lead to increased stress, but that this can cause a person’s blood pressure to rise as well.
7. Try Blood Pressure Support Supplements
Research published in the International Journal of Hypertension has indicated that taking magnesium supplements may be able to slightly lower blood pressure. Consult with your physician prior to consuming magnesium supplements, particularly if you are suffering from kidney disease. It is possible to add food items that are high in magnesium to your diet without any risk. Dr. Desai suggests eating leafy green vegetables and unsalted almonds.
Studies in the British Journal of Clinical Pharmacology suggest that other supplements could potentially lower blood pressure, such as potassium, L-arginine, vitamin C, cocoa flavonoids, beetroot juice, coenzyme Q10, controlled-release melatonin, and aged garlic extract.
8. Avoid Processed Foods
Eating properly is an essential factor in controlling high blood pressure, so doctors often suggest cutting down on processed foods. Prepared meals usually contain high levels of salt and unhealthy fats, which are not recommended for those with high blood pressure.
Dr. Desai recommends having a variety of colors when it comes to putting food on your plate. He suggests that people should consume more of such foods as berries, bananas, beets, dark chocolate, kiwis, watermelon, oats, garlic, lentils, pomegranates, cinnamon, unsalted pistachios, and also fermented items like yogurt.
9. Reduce Stress Through Meditation and Rest
According to Dr. Desai, if stress persists over a long period of time, it can result in an increase in cortisol and adrenaline levels. The hormones narrow the blood vessels and lead to an increase in weight, which then causes the blood pressure to rise further.
He suggests lowering tension by doing breathing exercises, meditating, exercising, doing yoga, sleeping well, pausing throughout the day, enjoying the outdoors, playing music, and maintaining a healthy diet.
10. Quit Smoking
Dr. Mehta explains that smoking can cause the arteries to become narrower immediately and that long-term use of cigarettes can be a major factor in causing high blood pressure. A research conducted in the journal Hypertension revealed that smoking can lead to a short-term elevation of blood pressure. If you suffer from high blood pressure, do whatever is necessary to stop smoking.
When to See Your Doctor
Dr. Mehta suggests that if you have a family background of high blood pressure or any of the warning signs or indications mentioned above, you ought to make a consultation with your doctor to discuss your blood pressure. It is recommended to have an annual examination.
If your systolic blood pressure is 180 mmHg or more, or your diastolic blood pressure is 120 mmHg or higher, it is important to contact your physician right away. If you have elevated blood pressure readings and are also experiencing symptoms such as headache and chest pain, then it is recommended that you dial 911 immediately.