High blood pressure is often called the silent killer due to the millions of people who have it but are unaware they do. One in three adults has this disease. Understanding how to prevent high blood pressure is crucial to your health, whether you have a diagnosis or not.
What is high blood pressure?
Blood pressure is measured using two numbers. The first, systolic blood pressure, measures the pressure in your blood vessels when your heart beats. The second, diastolic blood pressure, measures the pressure in your blood vessels when your heart rests between beats.
Providers generally consider a normal blood pressure reading below 120/80 millimeters of mercury (mmHg), the standard for measuring blood pressure. When these numbers begin to rise, it’s an alert that it’s time to intervene.
Without treatment, high blood pressure, also called hypertension, can damage the heart, brain, kidneys and eyes, which may lead to serious problems such as heart disease, stroke and kidney failure. Fortunately, it is easy to detect and bring under control.
What causes high blood pressure?
No one knows the exact cause of the condition, but many factors are known to raise the risk of high blood pressure, including:
- Being overweight or obese
- Consuming an excess of alcohol
- Having a family history of high blood pressure
- Eating a diet high in sodium
- Smoking
- Getting older
How is it detected?
Your primary care doctor would typically diagnose hypertension after readings of 140/90 mmHg or higher on three or more separate occasions (usually measured within a week or two).
How is it treated?
Because no one is the same, there isn’t just one way to treat high blood pressure. Your health and family history, blood pressure status and other health conditions are all considered when finding your best treatment options.
How to prevent high blood pressure
Several factors can have the biggest impact when considering how to prevent high blood pressure.
Eat a healthy diet
The foods you eat play a crucial role in maintaining healthy blood pressure. The DASH (dietary approaches to stop hypertension) diet has consistently shown impressive results in preventing and managing high blood pressure. Here’s what it emphasizes:
Increase your intake of:
- Fresh fruits and vegetables (aim for eight to 10 servings daily)
- Whole grains
- Lean proteins, especially fish rich in omega-3 fatty acids
- Low-fat or fat-free dairy products
- Nuts, seeds and legumes
Decrease your consumption of:
- Sodium (aim for less than 2,300mg daily, or 1,500mg if you’re at higher risk)
- Processed foods
- Saturated fats
- Added sugars
Stay active
Physical activity isn’t just good for your waistline and a healthy lifestyle – it’s essential for maintaining healthy blood pressure. The American Heart Association recommends:
- At least 150 minutes of moderate-intensity aerobic activity per week or 75 minutes of vigorous aerobic activity
- Muscle-strengthening activities at least twice per week
Don’t feel intimidated by these numbers. Start where you are and gradually build up. Even a 10-minute walk after meals can make a difference and contribute to healthy lifestyle habits.
Maintain a healthy weight
Carrying extra weight makes your heart work harder, which can lead to increased blood pressure. Even modest weight loss can help reduce your blood pressure. For every 2.2 pounds you lose, you might lower your blood pressure by about 1 mmHg.
Manage stress
Chronic stress can contribute to high blood pressure and make it harder to maintain healthy habits. Consider incorporating these stress-management techniques:
- Regular meditation or mindfulness practice
- Deep breathing exercises
- Adequate sleep (aim for seven to nine hours nightly)
- Regular physical activity
- Spending time in nature
- Engaging in hobbies you enjoy
How to control your high blood pressure
If you’ve been diagnosed with high blood pressure, don’t panic. While it’s a serious condition, it also responds well to lifestyle changes and proper medical management.
Take medications as prescribed
If your doctor has prescribed blood pressure medications, take them exactly as directed. Don’t skip or stop taking doses without consulting your provider, even if your blood pressure improves.
Monitor your blood pressure regularly
Home blood pressure monitoring is crucial for managing hypertension effectively. Here’s how to do it right:
- Measure at the same time each day
- Take readings while seated quietly for at least five minutes
- Don’t smoke, drink caffeine or exercise for 30 minutes before measuring
- Record your readings to share with your provider
Fine-tune your lifestyle
Beyond the prevention strategies mentioned above, consider these additional steps:
- Limit alcohol: Drinking too much alcohol forces the heart to work harder to pump blood. Men should have no more than two drinks per day, while women should limit themselves to no more than one drink per day
- Watch caffeine: The relationship between caffeine and blood pressure varies from person to person. Monitor how it affects you and adjust how much you consume accordingly.
Regular medical check-ups
Staying connected with your primary care provider and the rest of your health care team keeps them apprised of how you’re doing. Make sure to:
- Keep all scheduled appointments
- Bring your blood pressure logs to discussions
- Report any medication side effects promptly
- Discuss any challenges you’re having with your management plan
Special considerations
Remember that certain factors can affect your blood pressure management:
- Age
- Family history
- Chronic conditions like diabetes
- Medications (including over-the-counter drugs)
- Pregnancy
Always discuss these factors with your providers to develop a personalized management plan.
How we can help
Whether you’re working to prevent high blood pressure or managing an existing diagnosis, remember that small, consistent changes add up to significant results. Focus on making sustainable lifestyle modifications rather than drastic short-term changes.
High blood pressure is a marathon, not a sprint. Celebrate your progress, learn from setbacks and keep moving forward. With proper attention and care, you can take control of your blood pressure and protect your long-term health.
Most importantly, never hesitate to reach out to your primary care provider or any other specialist providers caring for you if you have questions or concerns. They’re your partners in maintaining healthy blood pressure and overall cardiovascular health.
Learn about the heart and vascular services we offer at Mercy Health.
