Cardiovascular diseases including heart disease and stroke are leading causes of death worldwide. High blood pressure, or hypertension, is a major risk factor for these diseases.

According to American Heart Association, one in three adults in the United States has high blood pressure. The good news is that high blood pressure can be controlled which in turn can reduce the risk of heart disease.

What is Blood Pressure?

Blood pressure is the force exerted by the blood on the walls of blood vessels. It is measured in millimeters of mercury (mmHg) and is represented by two numbers- systolic pressure and diastolic pressure.

Systolic pressure is the top number and represents the pressure during the contraction of the heart. Diastolic pressure is the bottom number and represents the pressure when the heart is relaxed.

What is High Blood Pressure?

High blood pressure, or hypertension, is defined as systolic pressure of 130 mmHg or higher, or diastolic pressure of 80 mmHg or higher. There are two types of hypertension:.

Primary Hypertension

Primary hypertension, also known as essential hypertension, is the most common type of hypertension. The cause of primary hypertension is not known, but it is believed to be linked to lifestyle factors such as diet, exercise, and stress.

Secondary Hypertension

Secondary hypertension is caused by an underlying condition such as kidney disease, thyroid problems, or sleep apnea. Secondary hypertension is less common than primary hypertension.

What are the Symptoms of High Blood Pressure?

High blood pressure often has no symptoms, which is why it is often called the “silent killer”. However, some people may experience symptoms such as headache, blurred vision, and nosebleeds.

What are the Risk Factors for High Blood Pressure?

There are several risk factors for high blood pressure:.

Age- the risk of high blood pressure increases as you get older
Family history of high blood pressure
Obesity
Sedentary lifestyle
Smoking
Stress
Alcohol consumption
High salt intake
Low potassium intake
Chronic kidney disease
Diabetes

How Can High Blood Pressure be Controlled?

Controlling high blood pressure is important in reducing the risk of heart disease and stroke. Here are some lifestyle changes that can help control high blood pressure:.

Diet

Eating a healthy diet can help control high blood pressure. The DASH diet is a diet that is recommended for people with high blood pressure. The DASH diet is a low-sodium diet that emphasizes fruits, vegetables, whole grains, and low-fat dairy products.

It also includes lean meats, fish, and nuts.

Exercise

Regular exercise can help control high blood pressure. Aim for at least 30 minutes of moderate-intensity exercise such as brisk walking, swimming, or cycling most days of the week.

Weight Loss

Losing weight can help control high blood pressure. Even a modest weight loss of 5-10% of your body weight can help lower your blood pressure.

Reducing Sodium Intake

Reducing sodium intake can help control high blood pressure. The recommended daily limit for sodium intake is 2,300 milligrams (mg), but ideally, it should be less than 1,500 mg for most adults.

Limiting Alcohol Consumption

Limiting alcohol consumption can help control high blood pressure. The recommended limit for alcohol consumption is one drink per day for women and two drinks per day for men.

Quitting Smoking

Quitting smoking can help control high blood pressure. Smoking can increase blood pressure and cause other health problems.

Medications

In some cases, lifestyle changes alone may not be enough to control high blood pressure. In these cases, medication may be necessary. There are several types of medications that are used to treat high blood pressure:.

Diuretics- help remove excess salt and water from the body
Beta-blockers- reduce the workload of the heart and reduce the production of the hormone adrenaline
Angiotensin-converting enzyme (ACE) inhibitors- help relax blood vessels by blocking the production of a hormone called angiotensin II
Angiotensin receptor blockers (ARBs)- block the effects of angiotensin II on blood vessels
Calcium channel blockers- relax blood vessels by blocking the flow of calcium into the heart and blood vessels

Conclusion

High blood pressure is a major risk factor for heart disease and stroke. The good news is that high blood pressure can be controlled.

Lifestyle changes such as diet, exercise, weight loss, reducing sodium intake, limiting alcohol consumption, and quitting smoking can help control high blood pressure. In some cases, medication may be necessary to control high blood pressure. If you have high blood pressure, talk to your healthcare provider about what you can do to control it.