Hypertension, commonly known as high blood pressure, is a serious health condition that affects millions of people worldwide. Often called the "silent killer" because it rarely has noticeable symptoms, hypertension can increase the risk of heart disease, stroke, kidney failure, and other life-threatening complications. The good news is that hypertension can be managed with lifestyle changes, medication, and regular monitoring.

In this blog, we’ll explore the causes, symptoms, risk factors, and effective strategies for managing high blood pressure to help you lead a healthier life.

What is Hypertension?

Blood pressure is the force exerted by circulating blood against the walls of the arteries. It is measured in millimeters of mercury (mmHg) and recorded with two numbers:

• Systolic Pressure (Top Number): The pressure when the heart beats and pumps blood.
• Diastolic Pressure (Bottom Number): The pressure when the heart rests between beats.

A normal blood pressure reading is less than 120/80 mmHg. Hypertension is diagnosed when blood pressure consistently measures 130/80 mmHg or higher.

Types of Hypertension

1. Primary (Essential) Hypertension: The most common type, with no identifiable cause, often linked to genetics, aging, and lifestyle factors.
2. Secondary Hypertension: Caused by underlying conditions such as kidney disease, hormonal disorders, or medication side effects.

What Causes Hypertension?

Several factors contribute to high blood pressure, including:

• Unhealthy Diet: High salt (sodium) intake, excessive processed foods, and low potassium levels.
• Lack of Physical Activity: A sedentary lifestyle can lead to weight gain and increased blood pressure.
• Obesity: Excess body weight puts strain on the heart and blood vessels.
• Chronic Stress: Stress hormones can temporarily raise blood pressure and lead to unhealthy habits.
• Excessive Alcohol & Smoking: Both can damage blood vessels and increase blood pressure.
• Genetics & Age: A family history of hypertension and aging increases the risk.
• Medical Conditions: Diabetes, kidney disease, and thyroid disorders can contribute to hypertension.

Symptoms of Hypertension

Hypertension is often asymptomatic, meaning people may not realize they have it until complications arise. However, in some cases, people may experience:

• Headaches
• Dizziness
• Blurred vision
• Shortness of breath
• Chest pain
• Nosebleeds

Since symptoms are rare, regular blood pressure monitoring is essential for early detection and management.

Complications of Untreated Hypertension

If left uncontrolled, high blood pressure can lead to serious health issues, including:

• Heart Disease: Increased risk of heart attack, heart failure, and arrhythmias.
• Stroke: Hypertension can cause blood vessels in the brain to weaken or burst.
• Kidney Damage: High blood pressure can damage kidney function, leading to failure.
• Vision Loss: Hypertension can affect the blood vessels in the eyes, causing vision problems.
• Cognitive Decline: Links have been found between hypertension and an increased risk of dementia.

How to Manage and Control Hypertension

1. Adopt a Healthy Diet

Follow the DASH (Dietary Approaches to Stop Hypertension) diet, which emphasizes:

• Fresh fruits and vegetables
• Whole grains
• Low-fat dairy products
• Lean proteins like fish and poultry
• Nuts, seeds, and legumes

Reduce sodium intake to less than 2,300 mg per day (ideally 1,500 mg).

Avoid processed and fast foods high in salt and unhealthy fats.

2. Stay Physically Active

Engage in at least 150 minutes of moderate exercise per week, such as:

• Walking
• Jogging
• Cycling
• Swimming

Strength training 2-3 times a week can also help lower blood pressure.

3. Maintain a Healthy Weight

• Losing even 5-10% of body weight can significantly reduce blood pressure.
• Focus on portion control and mindful eating.

4. Reduce Stress Levels

• Practice relaxation techniques like meditation, yoga, and deep breathing exercises.
• Engage in hobbies and activities that bring joy and reduce anxiety.

5. Limit Alcohol and Quit Smoking

• Alcohol should be consumed in moderation (1 drink per day for women, 2 for men).
• Smoking cessation lowers blood pressure and improves overall cardiovascular health.

6. Monitor Your Blood Pressure Regularly

• Use a home blood pressure monitor to track readings and identify trends.
• Visit your doctor for routine check-ups and adjustments in treatment if necessary.

7. Take Medications as Prescribed

If lifestyle changes alone are not enough, doctors may prescribe:

• Diuretics (help remove excess salt and water)
• Beta-blockers (reduce heart rate and blood pressure)
• ACE inhibitors & ARBs (relax blood vessels)
• Calcium channel blockers (improve blood flow)

Always follow your doctor’s recommendations and never stop medications without consulting them.

Preventing Hypertension: Key Tips

• Get 7-9 hours of sleep each night.
• Drink plenty of water to stay hydrated.
• Limit caffeine intake, as it can temporarily spike blood pressure.
• Engage in social support—talking to friends or joining support groups can help manage stress.
• Schedule regular health screenings to detect hypertension early.

Final Thoughts

Hypertension is a manageable condition, but it requires consistent effort and a commitment to a healthier lifestyle. Whether you have high blood pressure or are at risk, taking proactive steps can prevent complications and improve your overall well-being.

If you haven’t had your blood pressure checked recently, schedule an appointment with your doctor today. Taking control of your health now can lead to a longer, healthier life!

Take Control of Your Health Today!

If you're concerned about your blood pressure or need guidance on managing hypertension, Seva Family Medicine is here to help. Our experienced team offers personalized care and support to help you lead a healthier, more balanced life.