Hypertension: High Blood Pressure

Karla Andrade
7 days ago
3 min read

Updated: 5 days ago

Know It. Control It. Live Better.

What Is Hypertension?

Hypertension is another name for high blood pressure. Blood pressure is the force of blood pushing against the walls of your blood vessels as your heart pumps. When blood pressure stays too high for a long time, it becomes hypertension. Many people do not feel any symptoms, which is why high blood pressure is often called the “silent killer.”

Why is High Blood Pressure a Problem?

High blood pressure is dangerous if it is not controlled. Over time, it can damage the heart and blood vessels. This increases the risk of serious health problems such as heart attacks, heart failure, and strokes. Knowing your blood pressure numbers and keeping them in a healthy range can help protect your body.

What do the Numbers Mean?

Blood pressure is shown using two numbers, such as 130/80. If your blood pressure is 130/80 or higher on repeated readings, it is considered high. Checking blood pressure regularly helps people understand their risk and take action early.

What Causes High Blood Pressure?

There are many common causes of high blood pressure. Eating too much salt, not getting enough physical activity, and feeling stressed can raise blood pressure. Being overweight, smoking, drinking alcohol, and having a family history of high blood pressure can also increase the risk.

How is it Treated?

The good news is that high blood pressure can often be controlled. Many people lower their blood pressure by making healthy lifestyle changes. Some people may also need medication prescribed by a doctor to help keep their blood pressure at a safe level.

What Diet and Lifestyle Changes Can Help Lower Blood Pressure?

Eating Less Salt (Sodium)

Salt makes the body hold onto water. When there is more water in the bloodstream, blood volume increases. This extra fluid pushes harder against blood vessel walls, raising blood pressure. Eating less salt helps the body release extra water. With less fluid in the blood, there is less pressure on the arteries and veins. The ideal target for sodium is no more than 2400 mg a day, for healthy adults.

Eating Fruits and Vegetables

Fruits and vegetables are high in potassium. Potassium helps balance sodium in the body and helps blood vessels relax. When blood vessels are more relaxed and open, blood can flow more easily, lowering blood pressure.

Maintaining a Healthy Weight

Extra body weight means the heart has to pump harder to move blood through the body. Losing even a small amount of weight reduces the workload on the heart and lowers pressure inside the blood vessels. For men and women, reducing body weight by 10% of the current weight can be seen to reduce pressure on the

heart.

Moving Your Body

Exercise strengthens the heart. A stronger heart pumps blood more easily and with less force. Physical activity also helps blood vessels stay flexible, which lowers resistance and pressure. Activities like walking, biking, stretching, or yoga all help. If you do more rigorous activity like cycling, aim for 75 minutes a week. For more moderate activity like yoga, shoot for 150 minutes a week. Ideally, activity should be spread throughout the week.

Reducing Stress

When a person feels stressed, the body releases stress hormones. These hormones make the heart beat faster and cause blood vessels to tighten. Relaxing activities like deep breathing, prayer, meditation, or spending time outdoors help calm the body and lower blood pressure.

Getting Enough Sleep

Poor sleep can raise stress hormones and make it harder for the body to control blood pressure. Good sleep, 7-9 hours each night, gives the heart and blood vessels time to rest and repair.

Living Better With Healthy Habits

Small daily choices can make a big difference. Eating well, staying active, managing stress, and checking blood pressure regularly help keep the heart strong. With the right habits, people can control high blood pressure and enjoy healthier, happier lives.