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High blood pressure, also known as hypertension, is a symptomless condition that damages the body over time. It is one of the most common conditions around the world, and effective management is a crucial part of a healthy lifestyle. Looking for advice on how to control your blood pressure? PatientsLikeMe has you covered.
In this article, we are going to look at what blood pressure is, how it is measured, the complications that can arise from it being too high, and steps you can take to lower it.
How is blood pressure measured?
If you have been to the doctor recently, you may have heard two words and two numbers thrown around: systolic and diastolic, and then a ratio like 120 over 80. Okay, what do those mean? Those two numbers are how the doctor measures the pressure your blood is exerting against your artery walls when your heart contracts, and when it rests. The first number in the ratio is your systolic blood pressure. This is the pressure when your heart contracts. The second number is diastolic blood pressure, or the pressure in your arteries when your heart is resting. Both are important, but for most people the number to focus on is the first one, systolic blood pressure. If this number gets too high, especially for people over 50, health complications can arise.
What does high blood pressure lead to?
Your heart is a muscle, and high blood pressure makes it harder for the heart to circulate blood throughout your body. The heart beats about 100,000 times per day, so if on every beat it has to strain just a little more than normal, over time it will weaken and potentially lead to life threatening complications. Heart attacks and strokes, heart failure, kidney damage, and vision problems can be caused by untreated hypertension. Cardiovascular diseases are the leading cause of death globally. Most of these are due to heart attacks and strokes, which are two of the most common complications that arise from high blood pressure.
What can I do to improve my heart health?
There are a number of simple life changes that, over time, can lower blood pressure and improve overall health. Most are fairly easy to implement! Here are 5 strategies to keep in mind:
- Eat Healthy Food
- Maybe it goes without saying, but the fuel you put in your body has a direct impact on its function. Try to eat fruits, vegetables, whole grains, low-fat dairy products, poultry and fish, and nuts and legumes. Limit saturated and trans-fats, alcohol, sodium, fatty meats, and items with added sugar such as soda. There is always going to be give and take, cutting all of those foods out of your diet completely is hard! But the more you can do to prioritize heart healthy ingredients, the lower your blood pressure will be.
- Stay Active
- This is always going to be one of the best things you can do for your overall health. You don’t have to become an Olympic athlete overnight but try to move around for 30 minutes every day. Go for a walk, lift weights, do yoga, whatever works for you! It will help manage hypertension, weight, and improve your mental health.
- Control Stress
- When you feel stress, your body releases hormones into your bloodstream that prepare the body for a “fight or flight” response. As a result, your heart beats faster and blood vessels constrict to get more blood to your muscles. While this eventually fades, chronic stress can force the body into elevated blood pressure levels. There are steps you can take to reduce stress. Start by recognizing events that cause stress. Focus on breathing and controlling your heart rate, avoid situations and people that you have negative emotional responses to. Try to introduce more experiences in your life that you find calming. Walks with a friend, reading, volunteering, whatever it is that you enjoy! Build satisfying habits that boost your mental health and bring peace.
- Manage Weight
- Being overweight puts strain on your heart, which can damage your blood vessels and lead to serious health threats. If you are overweight, small changes can make a world of difference. A 10-pound difference is enough to manage high blood pressure and reduce the risk of heart disease. Losing weight can be difficult. It will almost always come down to a combination of diet and exercise.
- Avoid Risk Factors: Smoking and Alcohol
- Smoking and the exposure to secondhand smoke increases the risk of plaque building up inside of the arteries. Constricting the arteries means the blood has to be forced through, increasing blood pressure. Drinking too much alcohol (you don’t have to stop completely) also raises blood pressure. Unlike smoking, this is more a question of moderation. How much is too much to drink? If you are unsure, talk to your health care provider.
Final Take Away
There is no one stop shop to cure high blood pressure. Small shifts in your day to day can make a world of difference down the line. Like an investment, whether it is financial or physical, what little you can do today will pay off ten-fold in the future. Ultimately, if you are concerned about controlling blood pressure and looking to make adjustments to your daily routine, try to speak with your health care provider. There are safe and effective medications that can help control blood pressure, and when taken in addition to a healthy lifestyle will improve heart health.
For additional information on blood pressure and cardiovascular health, check out the resources on PatientsLikeMe! You can create a free account to start browsing our library of clinical content, connect with other members who are on their own health journey, and keep track of your goals and health metrics.