High blood pressure, also known as hypertension, is a silent killer that affects millions of people worldwide. It is called a silent killer because it often has no symptoms, but can cause serious damage to the heart and other vital organs over time.

In this article, we will explore what blood pressure is, its normal range, how it affects your heart health, and the ways to keep your blood pressure within a healthy range.

What is Blood Pressure?

Blood pressure is the force of blood pushing against the walls of arteries as the heart pumps blood. It is measured using two numbers: systolic pressure and diastolic pressure.

The systolic pressure is the top number and represents the force of the blood when the heart beats. The diastolic pressure is the bottom number and represents the force of the blood when the heart is at rest between beats.

A normal blood pressure reading is below 120/80 mmHg. Hypertension is defined as a reading of 130/80 mmHg or higher.

Blood pressure readings that fall between these two categories are considered elevated blood pressure or prehypertension, which puts you at risk for developing hypertension and cardiovascular disease.

How Does Blood Pressure Affect Heart Health?

High blood pressure causes damage to the blood vessels and the heart, increasing the risk of heart disease and stroke. It can lead to the buildup of plaque in the arteries, narrowing them and reducing blood flow to vital organs like the heart and brain.

This can cause a heart attack or stroke. Hypertension can also lead to heart failure by weakening the heart muscle over time.

Uncontrolled hypertension is one of the leading causes of heart disease. The good news is that hypertension can be managed and treated with lifestyle changes and medications.

Ways to Keep Blood Pressure Within a Healthy Range

Managing blood pressure involves making lifestyle changes that promote heart health and taking medications as prescribed by your doctor. Here are some things you can do to help keep your blood pressure within a healthy range:.

Eat a Balanced Diet

A healthy diet can help lower blood pressure and prevent heart disease. The DASH (Dietary Approaches to Stop Hypertension) diet is recommended for people with hypertension.

It emphasizes whole grains, fruits, vegetables, lean protein, and low-fat dairy products while limiting saturated and trans fats, added sugars, and sodium. Avoid processed foods and fast food, which are often high in sodium and unhealthy fats.

Exercise Regularly

Regular exercise promotes heart health and helps lower blood pressure. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week.

You can also try strength training, yoga, or other forms of physical activity to help lower blood pressure.

Maintain a Healthy Weight

Being overweight or obese can increase your risk of hypertension and other cardiovascular diseases. Losing weight can help lower your blood pressure and reduce your risk of heart disease.

Aim for a healthy weight based on your body mass index (BMI) and waist circumference. A healthy BMI is between 18.5 and 24.9.

Reduce Sodium Intake

Too much sodium can raise blood pressure. The American Heart Association recommends limiting sodium intake to no more than 2,300 milligrams (mg) per day, and ideally no more than 1,500 mg per day for most adults.

To reduce sodium in your diet, avoid processed foods, canned soups, and fast food, which are often high in sodium. Use herbs and spices to flavor your food instead of salt.

Limit Alcohol Consumption

Drinking too much alcohol can raise blood pressure. The American Heart Association recommends no more than one drink per day for women and two drinks per day for men. A drink is considered 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor.

Quit Smoking

Smoking damages blood vessels and increases the risk of hypertension and heart disease. Quitting smoking can lower your blood pressure and reduce your risk of heart disease. Seek support from your doctor, family, and friends to help you quit smoking.

Manage Stress

Stress can raise blood pressure and increase the risk of heart disease. Find ways to manage stress, such as exercise, meditation, deep breathing, or talking to a therapist. Get enough sleep and make time for hobbies and activities that you enjoy.

Take Medications as Prescribed

If lifestyle changes are not enough to lower your blood pressure, your doctor may prescribe medications to help manage hypertension. These medications work in different ways to lower blood pressure and prevent complications from hypertension.

It is important to take medications as prescribed by your doctor and follow up regularly to monitor your blood pressure and adjust your medications as needed.

Conclusion

High blood pressure is a silent killer that can increase the risk of heart disease and stroke if left uncontrolled. You can manage and treat hypertension with lifestyle changes and medications.

Eating a healthy diet, exercising regularly, maintaining a healthy weight, reducing sodium intake, limiting alcohol consumption, quitting smoking, managing stress, and taking medications as prescribed can help lower blood pressure and prevent complications from hypertension.