High blood pressure is known as the “silent killer” because there are often no signs or symptoms until bodily organs suffer damage.¹ If left untreated, high blood pressure can severely damage such organs as the brain, heart, kidneys, and blood vessels. Blood pressure is considered to be normal if the top (systolic) number averages less than 120 millimeters of mercury and the bottom (diastolic) number averages less than 80 millimeters of mercury. If you have high blood pressure, it is important to manage it to avoid damaging bodily organs and developing other chronic diseases. It is important to visit your healthcare provider to have your blood pressure checked.
What kind of diseases does high blood pressure cause?¹ Heart enlargement, heart attack, heart failure, stroke, kidney disease, vision loss, and aortic aneurysms. Diabetes and high cholesterol are often seen with high blood pressure, as well. The risk of heart disease and stroke double for every 20 mm Hg the top number is increased and every 10 mm Hg the bottom number is increased in people ages 40-89.
Can high blood pressure be prevented?¹ The good news is that high blood pressure can be prevented in most cases. Often, prevention of high blood pressure requires lifestyle modifications. Following is a list of ways that you can use to try and prevent high blood pressure: Follow a low-salt, low-fat diet, such as the DASH diet (see below), exercise at least 30 minutes/day, do not smoke, and if you drink alcohol, do so in moderation.
What is the treatment for high blood pressure? The first-line treatment for high blood pressure is “prevention.” The previously mentioned recommendations can improve blood pressure readings and, in some cases, even reverse it. In some instances, healthcare providers must prescribe blood pressure medication(s) to lower blood pressure.
When is my blood pressure high enough to require medication? Medication is required if your blood pressure falls in stage 1 or stage 2 (see graphic above).² If your blood pressure falls into the “hypertensive crisis” stage, your healthcare provider will advise you to go to the ER as this is a medical emergency.
What is on the DASH diet? The DASH (Dietary Approaches to Stop Hypertension) diet is a tool that helps you learn to eat in a way that manages BP by restricting red meat, salt, and foods and beverages that contain added sugars.² The following link will take you to the DASH eating plan, which enables you to plan, track, and shop for the right foods. https://www.nhlbi.nih.gov/education/dash-eating-plan.
What types of physical activity will lower my blood pressure? Physical activity is one of the most important things you can do to lower your blood pressure.² Just 30 minutes of physical activity per day is effective in reducing blood pressure. The American Heart Association provides the list below for examples of moderate amounts of physical activity that will help lower blood pressure.
Common Chores
- Gardening for 30-45 minutes
- Pushing a stroller for 1.5 miles in 30 minutes
- Raking leaves for 30 minutes
- Stair walking for 15 minutes
Sporting Activities
- Playing volleyball for 45-60 minutes
- Walking 2 miles in 30 minutes
- Fast dancing socially for 30 minutes
- Jumping rope for 15 minutes
©2022HealthSpot References: (1) Torpy, J.M. Lynm, C., Glass, R.M. (2010). Hypertension. Journal of American Medical Association, 303(20). doi: 10.1001/jama.303.20.2098 (2) American Heart Association. (2017). Understanding blood pressure readings. Retrieved from http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/AboutHighBloodPressure/Understanding-Blood-Pressure-Readings_UCM_301764_Article.jsp#.WH9_z1MrLIU