What is Hypertension?
Hypertension, commonly known as high blood pressure, is often referred to as the “silent killer.” This is because you can have hypertension without any apparent symptoms. When blood pressure remains uncontrolled for an extended period, it significantly increases your risk of heart attack, stroke, and other life-threatening conditions.
A normal blood pressure reading is defined as below 120/80 millimeters of mercury (mm Hg). If you have high blood pressure, your doctor may recommend various treatment options, including:
- Lifestyle changes
- Medications
- Supplements
What Causes High Blood Pressure?
High blood pressure can stem from various causes, including:
- Genetics
- Poor diet
- Lack of exercise
- Stress
- Alcohol consumption
- Certain medications
Your risk also increases with age, as your artery walls lose their elasticity.
If you have high blood pressure with no identifiable cause, it is termed essential or primary hypertension. Secondary hypertension occurs when it is caused by an underlying medical condition, such as kidney disease.
Eat a Healthy Diet
Your doctor may advise you to change your eating habits to help lower your blood pressure. The American Heart Association (AHA) endorses the DASH diet, which stands for “Dietary Approaches to Stop Hypertension.”
The DASH diet is rich in:
- Vegetables
- Fruits
- Whole grains
- Lean sources of protein
It is also low in:
- Saturated fats
- Trans fats
- Added sugars
- Sodium
You should also aim to reduce your intake of caffeine and alcohol.
Why Do I Need to Eat Less Sodium?
Sodium causes your body to retain fluids, increasing the volume of your blood and the pressure within your blood vessels. Reducing sodium intake is believed to lower blood pressure by 2-8 mm Hg in certain individuals.
Most healthy people should limit their sodium intake to 2,300 milligrams (mg) or less per day. If you have high blood pressure, diabetes, or chronic kidney disease, you should consume no more than 1,500 mg of sodium daily. This same 1,500 mg limit also applies if you are African-American or over 50 years old.
Consider incorporating these low-sodium foods to get started.
Why Should I Eat More Potassium?
Potassium is an essential mineral for good health and helps counteract the effects of sodium in your body. Adequate potassium intake can help control blood pressure.
The average adult should consume about 4,700 mg of potassium per day. Foods rich in potassium include:
- White beans
- White potatoes
- Avocados
- Sweet potatoes
- Greens, such as spinach
- Bananas
- Dried apricots
- Oranges
- Salmon
Consult your doctor to determine the appropriate amount of potassium for you. It is important to get enough potassium in your diet, but excessive intake can be harmful, especially if you have certain medical conditions such as chronic kidney disease.
Get Regular Exercise
In addition to eating a well-balanced diet, regular exercise is essential. A recent study found that low-to-moderate exercise training can help reduce high blood pressure.
How Much Exercise Do You Need?
Most healthy adults should aim for at least 150 minutes of moderate-intensity exercise each week. If you have high blood pressure, try to engage in 40 minutes of moderate- to vigorous-intensity exercise three to four days per week.
Lose Weight
Gaining weight increases your risk of hypertension. For overweight individuals, losing weight can decrease blood pressure by up to 10 mm Hg. Overweight is generally defined as having a body mass index (BMI) greater than 25.
Even gradual weight loss can positively impact your blood pressure, reducing or preventing hypertension. The American Heart Association (AHA) states that a loss of just 5-10 pounds can provide health benefits. Consult your doctor to determine the healthiest weight-loss strategy for you.
Reduce Alcohol Intake
Alcohol intake is directly related to blood pressure. It is important to encourage moderate alcohol consumption. While a glass of red wine might offer some health benefits, moderation applies to all types of alcohol. Regular and heavy intake of any alcoholic beverage can significantly increase blood pressure.
The AHA recommends limiting alcohol intake to two drinks per day for men and one drink per day for women. One drink is roughly equivalent to:
- 12 oz. of beer
- 5 oz. of wine
- 1 1/2 oz. of hard liquor
Stop Smoking
Smoking can contribute to, or even cause, numerous cardiovascular diseases. Each cigarette you smoke temporarily raises your blood pressure. While research hasn’t conclusively proven that smoking has long-term effects on blood pressure, there is a direct link between smoking and immediate hypertension.
It is also believed that smoking can negatively impact central blood pressure, potentially leading to organ damage. Additionally, smoking causes inflammation, which contributes to long-term damage to blood vessels.
If you want to quit smoking, ask your doctor for recommendations on nicotine gums or patches and information about support groups focused on smoking cessation.
Get Enough Vitamin C and D
Vitamin C
According to scientists from Johns Hopkins University School of Medicine, high doses of vitamin C—an average of 500 mg per day—may result in small reductions in blood pressure. Vitamin C may act as a diuretic, removing excess fluid from your body, which could help lower the pressure within your blood vessels.
Vitamin D
Vitamin D is also essential for overall health. A review article from 2013 suggests that vitamin D deficiency might increase your risk of hypertension. It’s possible that taking vitamin D supplements could help lower your blood pressure by interacting with various body systems. You can also find vitamin D in certain foods.
Reduce Stress
Reducing overall stress can directly impact hypertension. Sustained high levels of stress can negatively affect both your hypertension and overall health.
Acupuncture, a practice used for centuries in traditional Chinese medicine, is employed for stress relief and promoting relaxation. Research suggests that it may help improve certain conditions, including high blood pressure. A 2013 study indicates that acupuncture may help lower blood pressure when used in conjunction with antihypertensive medications.
Meditation is also believed to help relieve stress or anxiety, even if practiced only a few times a day. Deep breathing exercises, whether combined with meditation or used alone, can be effective in reducing heart rate and consequently lowering blood pressure.
If you’re unable to eliminate stress from your life, consulting a therapist can be beneficial. They can offer stress management techniques to prevent stress from impacting your health.
Connect with Your Healthcare Provider
Maintaining healthy blood pressure levels is crucial for lowering your risk of developing heart disease.
Get your blood pressure checked regularly. If you’re diagnosed with hypertension, follow your doctor’s recommendations to lower your blood pressure. They may prescribe treatment strategies such as medications, supplements, and adjustments to your diet or exercise routine.
Always talk to your doctor before making changes to your treatment plan and never stop medications without consulting them first. They can help you understand the potential benefits and risks of various treatment options.