High blood pressure, also known as hypertension, is a common condition that affects millions of people worldwide. Often dubbed the “silent killer” due to its asymptomatic nature, hypertension can lead to serious health complications if left unmanaged. High blood pressure is a manageable condition, but it requires proactive and consistent effort. By making healthy lifestyle choices and, if necessary, using medication, you can control your blood pressure and reduce the risk of serious health complications.
What is High Blood Pressure?
Blood pressure is the force exerted by the blood against the walls of the arteries. It is measured as two numbers: systolic pressure (the top number) and diastolic pressure (the bottom number). Normal blood pressure is typically around 120/80. Hypertension is diagnosed when blood pressure consistently exceeds 130/80.
When to Talk to a Healthcare Provider
Most people just get their blood pressure checked when they visit a healthcare provider but if you have risk factors such as family history, obesity, a sedentary lifestyle, or a high-sodium diet, you should consider regularly monitoring your blood pressure.
You should consult a healthcare provider if:
· your blood pressure readings consistently exceed 130/80;
· you have symptoms like severe headaches, chest pain, difficulty breathing, or vision problems;
· you have existing medical conditions such as diabetes, kidney disease, or heart disease; and/or
· you are already on blood pressure medication to ensure the effectiveness and adjust dosages if necessary.
Tips to Control High Blood Pressure
Controlling high blood pressure involves a combination of lifestyle changes and, in some cases, medication. Following are some effective strategies for managing hypertension with and without medication.
Without Medication
· Adopt a diet rich in fruits, vegetables, whole grains, and lean proteins. The DASH (Dietary Approaches to Stop Hypertension) diet is particularly effective in lowering blood pressure.
· Limiting sodium intake to less than 2,300 mg per day (ideally 1,500 mg) can significantly lower blood pressure.
· Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous exercise per week.
· Maintaining a healthy weight can help control blood pressure. Even a small weight loss can make a significant difference.
· Reducing alcohol intake and limiting caffeine can help manage blood pressure levels.
· Quit smoking and watch your overall health improve. Quitting is especially effective in improving cardiovascular health and lowering blood pressure.
· Reduce stress with techniques such as meditation, yoga, deep breathing exercises, and other relaxation practices
· Regular monitoring at home can help you keep track of your progress and adjust your lifestyle accordingly.
With Medication
If lifestyle changes alone aren’t enough to get you back into the healthy range, your healthcare provider may prescribe medication.
Common classes of blood pressure medications include:
· Diuretics which help your kidneys remove excess sodium and water.
· ACE inhibitors which relax blood vessels by preventing the formation of a hormone that narrows blood vessels.
· Angiotensin II receptor blockers (ARBs) which block the action of the hormone that narrows blood vessels.
· Calcium channel blockers which prevent calcium from entering the cells of the heart and blood vessel walls, relaxing the blood vessels.
· Beta-blockers which reduce the heart rate and the heart's output of blood, lowering blood pressure.
It's important to take medications exactly as prescribed and communicate with your healthcare provider about any side effects or concerns and schedule regular follow-up visits to make sure the medication is effective.
About Revan Health
Revan Health provides welcoming, respectful family medicine for all from infants to geriatrics. We understand the pain and frustration that comes with not feeling heard by your family care provider. We believe access to respectful care is key to improving medicine adherence and overall life satisfaction for our patients. Like us on Facebook or visit us at revanhealth.com.