Hypertension, better known as high blood pressure, results from the pressure in blood vessels being too high. Generally speaking, normal blood pressure is below 120/80.
Often hypertension does not present any symptoms. Unless you are having your blood pressure checked regularly, you may not realize how high it could be. This is why it is important to complete annual health visits.
Why does Hypertension Occur?
The two numbers measured when checking blood pressure represent the force of blood coming out of the heart (systolic pressure) and the force at rest (diastolic pressure).
It’s best to keep these numbers below 120/80 as once blood pressure becomes high, it can continue to worsen if not treated.
The problems start in the blood vessels, the tube-like material through which blood flows. There are three types of blood vessels – arteries that carry blood away from the heart, veins that carry blood to the heart, and capillaries that connect them.
When blood pressure is high for too long, it stresses the blood vessels and can create tiny tears. The body uses special cells to stick to the tiny tears to repair them. However, these repaired spots become locations where plaque is more likely to build up.
A plaque build-up can narrow arteries, raising blood pressure further.
How Does High Blood Pressure Increase the Risk of Heart Attack or Stroke?
The narrowing of arteries as a result of high blood pressure can lead to heart disease, the leading cause of death. When the arteries become narrow enough, a blockage can occur that prevents the heart from getting the oxygen or nutrients it needs.
A similar blockage or burst occurs in blood vessels in the brain that can lead to a stroke.
Maintaining normal blood pressure helps decrease the chance of blockages occurring in the arteries.
Can Hypertension be Reversed?
There is no “cure” for hypertension, but there are lifestyle changes that can help keep blood pressure within a healthy range to lessen health complications. There are also medications available to help lower blood pressure, but it is best to use lifestyle as a first step.
How Can You Lower Your Blood Pressure?
Lifestyle changes can help lower blood pressure without medication. If you do not currently have high blood pressure, following these lifestyle guidelines can help decrease your risk of hypertension in the future.
Eat a Healthy Diet: There’s a diet strategy specifically for this – DASH – Dietary Approaches to Stop Hypertension. The simple guidelines are to eat vegetables, fruits, and whole grains as well as fat-free or low-fat dairy, fish, poultry, beans, nuts, and vegetables. Limit the intake of saturated fats and sugars (Full DASH eating guidelines).
Reduce Salt: Excessive salt (sodium) consumption leads to an increase in blood pressure. Salt causes the body to retain water, which increases the amount of blood in the circulatory system. This is dangerous because more blood naturally means more pressure is required to move the blood through the circulatory system.
Eat Enough Potassium: Consuming potassium helps flush salt (sodium) from the body through urine. It is recommended men consume 3,400 mg and women 2,600 mg per day of potassium. For reference, one of the most popular sources of potassium, bananas, contains about 450 mg each.
Reduce Chronic Stress: When stressed, the body releases hormones that cause the heart to beat faster and blood vessels to narrow. In the short term, this can be effective in helping deal with a difficult situation. However, long term this increased pressure on the heart can raise blood pressure.
Exercise and Maintain a Healthy Weight: Exercising is like training for the heart. It strengthens the heart to pump blood more effectively and with less effort. Body weight also influences how hard the heart needs to work. Carrying extra weight strains the heart by making all movement more difficult.