Effective Ways to Prevent High Blood Pressure

Blood pressure meter and toy heart on light blue background

High blood pressure (also known as hypertension) affects more than one in three adults in the United States; since there are usually little to no symptoms, many people don’t realize they have it. Left untreated, high blood pressure can lead to serious health conditions, including heart disease, heart attack, and stroke. Fortunately, with early diagnosis and healthy lifestyle changes, high blood pressure can be managed or reversed.

What is Blood Pressure?

Every time your heart pumps, it pushes blood through your arteries. Blood pressure refers to the force of the blood as it pushes against the artery walls. The narrower the arteries are, the higher the blood pressure will be. Blood pressure readings feature two numbers:

  • Systolic pressure: the first or top number on a blood pressure reading, systolic pressure measures the pressure in your arteries when your heart beats.
  • Diastolic pressure: the second or bottom number, diastolic pressure measures the pressure in your arteries between heartbeats.

Normal blood pressure is a systolic reading of below 120 mm Hg and a diastolic reading of below 80 mm Hg. Your blood pressure is considered high (stage 1 hypertension) once it reads 130/80.

It’s common for people to live with high blood pressure for years without any symptoms, which is why it’s important to have your blood pressure checked regularly, especially as you age. When symptoms are present, they’re usually unspecific, such as headaches, nosebleeds, or shortness of breath—however, these typically don’t occur until the more severe stages of the disease.

What Are the Risk Factors for High Blood Pressure?

There are many risk factors for high blood pressure, including:

  • Age: The risk of developing high blood pressure goes up as you age. It’s typically more common in men up until age 64 and more common in women after age 65.
  • Family history: You’re more likely to develop the disease if you have family members who have high blood pressure.
  • Race: High blood pressure tends to be more common for people of African American heritage.
  • Unhealthy weight: Being overweight or obese increases the chances of developing high blood pressure, as those with a higher body mass index (BMI) need more blood to supply oxygen and nutrients to the tissues; in turn, this increases the amount of blood flow and arterial pressure.
  • A sedentary lifestyle: People who don’t get enough physical activity generally have higher heart rates—which increases how hard the heart has to work and the pressure on the arteries.
  • Tobacco use: Smoking and chewing tobacco cause a temporary rise in blood pressure, but the chemicals in it also damage the arterial walls. Over time, this causes the arteries to narrow, increasing the risk of high blood pressure and heart disease.
  • A high sodium diet: Eating too much salt can cause fluid retention, which increases blood pressure.
  • Not enough potassium in your diet: Potassium helps to balance sodium in the cells; if you don’t eat enough potassium, it can cause sodium to build up in your blood.
  • Heavy alcohol use: Excessive drinking can raise blood pressure to unhealthy levels and damage your heart. If you drink, it’s best to do it in moderation.
  • High levels of stress: Stress can cause your blood pressure to increase temporarily, but it can also lead to stress-related activities (such as stress-eating, smoking, or drinking) that increase blood pressure over time.
  • Chronic conditions: High blood pressure can be caused by certain chronic conditions, including:
    • Kidney disease
    • Diabetes
    • Obstructive sleep apnea
    • Hormonal disorders
    • Lupus
    • Scleroderma
  • Certain medications: Some medications can increase blood pressure. These include:
    • The contraceptive pill
    • Steroids
    • Non-steroidal anti-inflammatory drugs (NSAIDs)
    • Some selective serotonin-noradrenaline reuptake inhibitor (SSNRI) antidepressants

Tips for Controlling Your Blood Pressure

Lifestyle plays a critical role in blood pressure; in many cases, healthy lifestyle changes can prevent, delay or reduce the chance of needing to take blood pressure medication. If caught soon enough, lifestyle changes may even bring your blood pressure to a healthy level. Here are some effective tips to help you control your blood pressure naturally:

Eat a Healthy, Potassium-Rich Diet

Focus on eating a diet rich in fruits, vegetables, whole grain, low-fat dairy products, and lean proteins while avoiding highly processed, high-sodium foods, saturated fats, and trans fats. Increase your intake of potassium-rich foods, rather than turning to supplements. Eating 3,500 to 5,000 mg of potassium daily can help lower blood pressure by 4-5 mm Hg.

Maintain a Healthy Weight

Since being overweight or obese increases your risk of high blood pressure, it’s important to maintain a healthy weight. Being overweight can also lead to obstructive sleep apnea, which raises blood pressure while you sleep. If you’re already overweight or obese, research has shown that even minor weight loss is beneficial for blood pressure. Losing just 2.2 lbs., for example, can lower blood pressure by 1 mm Hg.

Along with your weight, you should also pay attention to your waistline. Excessive abdominal fat or an “apple shape” can cause a variety of health conditions in addition to high blood pressure. Men are typically most at risk if they have a waist measurement of more than 40 inches, while women with a waist of 35 inches or more are more at risk.

Exercise Regularly

Exercise will help you maintain a healthy weight and help lower your blood pressure. Aim for at least 30 minutes of moderate exercise five days a week; some examples include vigorous walking, jogging, swimming, or cycling. Strength training twice a week can also lower blood pressure. With regular exercise, you may be able to lower your blood pressure by approximately 5-8 mm Hg.

Don’t Use Tobacco

If you don’t use tobacco, don’t start. If you do, you should quit to lower your risk of high blood pressure, heart disease, and stroke.

Limit Your Alcohol Use

If you drink, make sure you’re drinking moderately. Women should have no more than one drink a day, and men should stick to no more than two drinks daily. To give you some perspective, one drink equals 12 oz. of beer, 5 oz. of wine, or 1.5 oz. of 80-proof liquor.

Get Enough Sleep Each Night

Sleep is essential for your overall health and wellbeing—it also keeps your heart healthy. Poor sleep quality or getting less than six hours of sleep each night for several weeks has been linked to high blood pressure, heart disease, and stroke. Try to get around 8 hours of sleep nightly.

Reduce Your Stress Levels

Long-term stress can contribute to high blood pressure, so try to find ways to reduce your stress daily. This can include limiting how many errands you do a day, avoiding stress triggers, taking time to enjoy relaxing activities, and practicing gratitude.

Monitor Your Blood Pressure

Make sure to have your blood pressure tested regularly by your doctor. Routine monitoring can help you catch increases in blood pressure and address it before you develop hypertension. It’s also helpful to monitor it at home in between checkups.

Get Support for Your Blood Pressure

A good support system is also key to good health. Friends and family can help keep you on track and encourage you to keep going. Support groups can also be very beneficial. If you need additional support or aren’t sure where to begin making changes in your life, Dr. Hubert can help. Dr. Jennifer Hubert offers personalized medical weight loss plans and nutritional counseling designed to help you live a healthy lifestyle and support your overall wellbeing. To learn more or schedule a consultation, contact Dr. Hubert’s office today at 707-574-THIN (8446).