Hypertension, commonly known as high blood pressure, is a serious condition that affects millions of people worldwide. High blood pressure can lead to heart disease, stroke, kidney failure, and many other health issues.

Fortunately, there are many ways to keep your blood pressure under control. In this article, we’ll explain what hypertension is, its causes, symptoms, and most importantly, how to keep it under control.

Understanding Hypertension

High blood pressure, also known as hypertension, occurs when the force of blood against the walls of your arteries is consistently too high. This condition makes your heart work harder to pump blood, which can lead to several health problems.

High blood pressure is classified based on the severity of the condition:.

Normal blood pressure: Less than 120/80 mmHg
Elevated blood pressure: 120-129/lower than 80 mmHg
Hypertension Stage 1: 130-139/or80-89 mmHg
Hypertension Stage 2: 140/or higher/90/or higher mmHg
Hypertensive Crisis: Higher than 180/and/or higher than 120 mmHg

If your blood pressure falls under the Hypertension Stage 1 or 2 categories, you’re recommended to make some lifestyle changes to lower your blood pressure. However, if you have a hypertensive crisis, you need immediate medical attention.

Causes and Symptoms of Hypertension

A popular myth is that high blood pressure only affects older people. However, high blood pressure can occur to anyone, irrespective of age, gender, and race. Some of the common causes of hypertension include:.

Being overweight or obese
Physical inactivity
Stress
Smoking or exposure to secondhand smoke
High salt intake
Genetics and family history
Age
Chronic kidney disease
Adrenal and thyroid disorders

Hypertension has no apparent symptoms, which is why it’s called the “silent killer.” High blood pressure can damage your arteries and organs for years without producing any symptoms.

Therefore, it’s advised to get your blood pressure checked regularly to catch it early. Some of the symptoms of hypertension that are often indicative of an emergency include:.

Severe headache
Nosebleeds
Shortness of breath
Confusion or vision changes
Chest pain or tightness
Irregular heartbeat

Controlling Hypertension with Lifestyle Changes

Fortunately, many lifestyle changes can help you control your blood pressure. Here are some practical tips:.

1. Maintain a Healthy Weight

If you’re overweight or obese, losing weight can significantly lower your blood pressure. Even losing small amounts of weight can help lower your blood pressure.

If you’re unsure of your weight goals, ask your doctor or a registered dietitian.

2. Exercise Regularly

Regular exercise is one of the best things you can do to lower your blood pressure. Exercise can help you lose weight, reduce stress, and boost your cardiovascular health.

Try to aim for at least 30 minutes of moderate-intensity activity, such as walking, cycling, or swimming, most days of the week. If you’re new to exercise, start slow and work up to the recommended amount of time.

3. Reduce Salt Intake

Sodium, a component of salt, can increase blood pressure. Therefore, reducing sodium intake can help lower your blood pressure.

The American Heart Association recommends that adults consume less than 2,300 milligrams of sodium per day, and ideally, aim for less than 1,500 milligrams per day. One practical way to limit sodium intake is to eat more fresh fruits and vegetables and less processed and packaged foods.

4. Limit Alcohol Intake

Drinking alcohol can cause a temporary spike in blood pressure. Therefore, if you have hypertension, limit alcohol intake to one drink per day for women and two drinks per day for men.

A standard drink is one 12-ounce beer, 5 ounces of wine, or 1.5 ounces of distilled spirits.

5. Quit Smoking

Smoking can damage your blood vessels and increase your risk of heart disease and other health problems. If you smoke, take steps to quit as soon as possible. Ask your doctor for advice and support on quitting smoking.

6. Manage Stress

Chronic stress can raise your blood pressure, so it’s essential to find ways to manage it. Some effective stress-reducing techniques include deep breathing exercises, yoga, meditation, or talking to a therapist.

Treating Hypertension with Medications

If lifestyle changes alone aren’t enough to control your blood pressure, your doctor may prescribe medications that can help.

There are many classes of hypertension drugs, and your doctor may prescribe one or a combination of these medications, depending on your health and condition. Some of the common classes of hypertension drugs include:.

Diuretics
Beta-blockers
ACE inhibitors
Calcium channel blockers
Angiotensin II receptor blockers (ARBs)

If your doctor prescribes medication, take them as directed, and don’t stop them without consulting your healthcare provider.

Remember, hypertension is a chronic condition, and you may need to take medicine lifelong as prescribed by your healthcare provider.

The Bottom Line

Hypertension is a serious condition that can lead to many health problems if left untreated.

However, lifestyle changes, such as maintaining a healthy weight, exercising regularly, reducing salt and alcohol intake, quitting smoking, and managing stress, can help you control your blood pressure. If lifestyle changes aren’t enough, your doctor may prescribe medications to lower your blood pressure. Remember, it’s essential to get your blood pressure checked regularly and take preventive measures to keep it under control.