How Can I Be More Active
- Check first with your healthcare provider before increasing your physical activity. Ask your provider what type and amount of exercise is right for you.
- Choose aerobic activities such as walking, biking or swimming.
- Start slowly and increase activity gradually. Aim for a regular routine of activity five times a week for 30 to 45 minutes each session.
What Are The Other Ways To Lower Blood Pressure
Lifestyle changes are effective in controlling high blood pressure. A healthy lifestyle can avoid, delay, or reduce the need for blood pressure medications.
Here are some lifestyle changes that may help to lower blood pressure:
Daily exercises: Daily exercise is an excellent way to lose fat and reduce high blood pressure. Exercising daily for 30 minutes can bring down the blood pressure by about 5-8 mmHg.
Reduce sodium intake: Most Americans consume about 3,400 mg of sodium a day, whereas the recommended daily intake of sodium is 2,300 mg with an optimal limit of less than 1,500 mg for those with high blood pressure.
Eat healthily: Avoid foods that contain a high amount of sodium, saturated fats, and cholesterol. This approach to stop hypertension by dietary control is known as the dietary approach to stop hypertension .
Increase potassium intake: Add more potassium to the diet because it regulates the heart rate and nullifies the effect of sodium in the body. Potassium-rich foods include:
- Fruits such as bananas, melons, avocadoes, and apricots
- Green leafy vegetables such as spinach and kale
- Vegetables such as potatoes and sweet potatoes
- Tuna and salmon
Abstain from heavy alcohol drinking: Alcohol in moderation does not do much harm to the body. Do not exceed one drink a day. Avoid binge drinking.
Secondary High Blood Pressure
Some cases of high blood pressure are the result of underlying factors or cause and this is known as secondary high blood pressure.
Underlying factors include:
- kidney conditions, such as a kidney infection, or kidney disease
- narrowing of the arteries
- hormonal conditions, such as Cushing’s syndrome
- conditions that affect the bodys tissue, such as lupus
- medication, such as the oral contraceptive pill, or the type of painkillers that are known as nonsteroidal anti-inflammatory drugs , such as ibuprofen
- recreational drugs, such as cocaine, amphetamines and crystal meth
Occasionally, a rise in blood pressure can result from taking herbal remedies, such as herbal supplements.
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Symptoms In Teens And People In Their Early 20s
Teenagers can develop high blood pressure due to obesity or an underlying medical condition.
Possible medical factors
- endocrine disease, which affects the hormones
- vascular disease, which affects the blood vessels
- a neurological condition
These conditions may have symptoms of their own.
The symptoms of high blood pressure, if they occur, will be the same as for other groups.
A 2021 study notes that, while death rates from cardiovascular disease have fallen among older adults, the reduction has been less dramatic in those aged 1839 years. The author suggests there are lower rates of awareness, treatment, and management of high blood pressure in those aged 2039. With this in mind, they call for more effective identification of high blood pressure in these age groups to help reduce the risk of cardiovascular problems later in life.
Is Menopause A Key Risk Factor
Research shows that before middle age, males are more likely to experience high blood pressure than females. Then, around the time of menopause, the reverse becomes true. However, health experts disagree on whether this is due to menopause.
Some argue that, until menopause, hormonal factors and specifically the presence of estrogen helps protect people from high blood pressure. When menopause occurs, individuals lose this protection, effectively making menopause the main risk factor for cardiovascular disease among females.
However, some suggest that other factors may increase the risk around this time, such as increased body mass index, aging, and dietary changes, whether hormonal changes also play a role or not.
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Can High Blood Pressure Be Prevented Or Avoided
If your high blood pressure is caused by lifestyle factors, you can take steps to reduce your risk:
- Reduce your alcohol consumption.
- Learn relaxation methods.
If your high blood pressure is caused by disease or the medicine you take, talk to your doctor. He or she may be able to prescribe a different medicine. Additionally, treating any underlying disease can help reduce your high blood pressure.
Lowering Systolic Blood Pressure More May Cut Health Risks
One major study found that lowering systolic blood pressure to well below the commonly recommended level also greatly lowered the number of cardiovascular events and deaths among people at least 50 years old with high blood pressure.
When study participants achieved a systolic blood pressure target of 120 mmHg compared to the higher target of 140 mmHg recommended for most people, and 150 for people over 60 issues such as heart attack, stroke and heart failure were reduced by almost one-third, and the risk of death by almost one-fourth.
“That’s important information, because more lives may be saved and more deaths may be prevented if we maintain lower blood pressure in certain patients,” says Lynne Braun, NP, PhD, a nurse practitioner at the Rush Heart Center for Women.
Braun cautions, however, that your personal blood pressure target depends on a variety of things, including your current blood pressure, lifestyle, risk factors, other medications you are taking and your age. “Every person has to be evaluated as an individual,” she says. “Realistically, we can’t get everybody down to 120, and trying to do so may create unintended problems.”
It can be dangerous, for instance, to keep an older person on medications that have unsafe side effects, such as diuretics , which can cause dehydration and dizziness in older adults.
And there can be other issues involved with taking multiple medications, such as cost and compliance.
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What Is High Blood Pressure
Blood pressure is defined as the force of blood pushing against the walls of the arteries as the heart pumps blood. High blood pressure also known as hypertension is a disease in which blood flows through blood vessels at a higher than normal pressure.
Blood pressure is measured with two numbers. The first, or top number, is the pressure in your blood vessels when your heart beats, called the systolic pressure. Systolic pressure is the higher of the two numbers. The second, or bottom number, measures the force of blood in your arteries while your heart is relaxed between beats. The bottom number is the lower of the two and is called the diastolic pressure.
Normal pressure is 120/80 or lower. Your blood pressure is considered high if it reads 130/80. Stage 2 high blood pressure is 140/90 or higher. If you get a blood pressure reading of 180/110 or higher more than once, seek medical treatment right away. A reading this high is considered hypertensive crisis.
Readings between 120/80 and 129/89 are considered pre-hypertension. People with pre-hypertension do not have blood pressure as low as it should be but are not yet considered to have high blood pressure.
Blood Pressure Is Linked To Other Medical Issues
High blood pressure can be the first indication of a serious underlying condition. When a patient comes in with high blood pressure, doctors will check their urine and kidney function do an electrocardiogram to check the size of the heart and look for lung changes.
Stress on the blood vessels makes people with hypertension more prone to heart disease, peripheral vascular disease, heart attack, stroke, kidney disease and aneurysms. Correspondingly, chronic conditions such as diabetes, kidney disease, sleep apnea and high cholesterol increase the risk for developing high blood pressure.
In some women, pregnancy can contribute to high blood pressure, leading to preeclampsia. Postpartum blood pressure typically goes back to normal levels within six weeks. However, some women who have high blood pressure during more than one pregnancy may be more likely to develop high blood pressure and other cardiovascular diseases as they age.
Some of these medical issues can also cause spikes in high blood pressure .
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Risks Of High Blood Pressure
If your blood pressure is too high, it puts extra strain on your blood vessels, heart and other organs, such as the brain, kidneys and eyes.
Persistent high blood pressure can increase your risk of a number of serious and potentially life-threatening health conditions, such as:
- have a relative with high blood pressure
- are of black African or black Caribbean descent
- live in a deprived area
Making healthy lifestyle changes can sometimes help reduce your chances of getting high blood pressure and help lower your blood pressure if it’s already high.
How To Understand High Blood Pressure Readings
Two numbers create a blood pressure reading. Systolic pressure indicates the pressure in your arteries when your heart beats and pumps out blood. Diastolic pressure is the reading of the pressure in your arteries between beats of your heart.
Five categories define blood pressure readings for adults:
- Healthy: A healthy blood pressure reading is less than 120/80 millimeters of mercury .
- Elevated: The systolic number is between 120 and 129 mm Hg, and the diastolic number is less than 80 mm Hg. Doctors usually dont treat elevated blood pressure with medication. Instead, your doctor may encourage lifestyle changes to help lower your numbers.
- Stage 1 hypertension: The systolic number is between 130 and 139 mm Hg, or the diastolic number is between 80 and 89 mm Hg.
- Stage 2 hypertension: The systolic number is 140 mm Hg or higher, or the diastolic number is 90 mm Hg or higher.
- Hypertensive crisis: The systolic number is over 180 mm Hg, or the diastolic number is over 120 mm Hg. Blood pressure in this range requires urgent medical attention. If any symptoms like chest pain, headache, shortness of breath, or visual changes occur when blood pressure is this high, medical care in the emergency room is needed.
A blood pressure reading is taken with a pressure cuff. For an accurate reading, its important you have a cuff that fits. An ill-fitting cuff may deliver inaccurate readings.
Symptoms Trusted Source of severe hypertension can include:
- blood spots in the eyes
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How Do I Lower My Blood Pressure
Once youve been diagnosed with high blood pressure, the first thing your healthcare team will do is test you for different conditions that cause secondary hypertension. If they identify a problem, they will work with you to treat the underlying condition, he says.
In all instances of hypertension, however, there are some basic measures that can be taken that can help lower your blood pressure as well as promote overall heart health, Dr. Singh says. These include:
- Reducing salt, red meat, saturated fat, and alcohol intake
- Getting regular cardiovascular exercise, such as brisk walking or running 30 minutes per day
- Maintaining a healthy weight
- Taking time to minimize stress daily
- Avoiding all tobacco products like cigarettes and vapes
If your blood pressure remains high despite making lifestyle modifications, there are several different medications available that can work on their own or in combination with others to treat hypertension, Dr. Singh says. Your healthcare team will work with you to determine which medication regimen is best for your personal situation.
The bottom line: Since high blood pressure is asymptomatic, make sure youre going to your regular doctors visits. The sooner you get a diagnosis, the sooner you can make healthy changes.
In Most Cases High Blood Pressure Does Not Cause Headaches Or Nosebleeds
- The best evidence indicates that high blood pressure does not cause headaches or nosebleeds, except in the case of hypertensive crisis, a medical emergency when blood pressure is 180/120 mm Hg or higher. If your blood pressure is unusually high AND you have headache or nosebleed and are feeling unwell, wait five minutes and retest. If your reading remains at 180/120 mm Hg or higher, call 911.
- If you are experiencing severe headaches or nosebleeds and are otherwise unwell, contact your doctor as they could be symptoms of other health conditions.
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What Can I Expect If I Have This Condition
Since high blood pressure doesnt cause many symptoms at first, you probably wont feel any different with a high blood pressure diagnosis. But its important to follow your providers instructions to bring your blood pressure down so it doesnt cause serious illnesses later in life.
How long does high blood pressure last?
If you have primary high blood pressure, youll need to control it for the rest of your life.
If you have secondary high blood pressure, your blood pressure will most likely come down after you receive treatment for the medical problem that caused it. If a medication caused your high blood pressure, switching to a different medicine may lower your blood pressure.
What is the outlook for high blood pressure?
You can get seriously ill if you dont treat your high blood pressure. However, if you take the medicines your provider ordered, you can control your blood pressure. Exercising and eating healthy foods also helps lower your blood pressure.
How Can You Manage Your High Blood Pressure
Treatment of high blood pressure often starts with lifestyle changes, including decreasing salt in your diet, losing weight if necessary, stopping smoking, cutting down on alcohol use, and regular exercise.
In addition to lifestyle changes, medications are often used to lower blood pressure. There are several types of medications that treat high blood pressure with each type of medication having benefits and risks that should be carefully weighed by you and your health care provider. Most people take more than one medication in order to bring their blood pressure down to their treatment goal.
Your blood pressure medication should begin to work within days. However, because high blood pressure is a long-lasting medical condition that often has little or no symptoms, remembering to take your medications can be a challenge. Combination medicines, long-acting or once-a-day medications, may be used to decrease the burden of taking numerous medications and help ensure medications regularly. Once started, the medication should be used until your doctor tells you to stop.
Controlling your blood pressure should be part of a healthy living plan and lifelong task. The damage that high blood pressure causes your internal organs does not cause any symptoms until serious damage has been done.
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How Can I Prevent High Blood Pressure
You can prevent high blood pressure and lower your odds of getting heart disease by making a few changes in your lifestyle.
1. Consider your diet. A healthy diet can go a long way toward preventing high blood pressure. Trying following the Dietary Approaches to Stop Hypertension eating plan, also known as the DASH diet, which emphasizes plenty of fruits and vegetables and low-fat or nonfat dairy products. Studies conducted by the National Institutes of Health have shown that the DASH diet can lower blood pressure. And the results show up fast — often within two weeks. Stay away from salt and saturated fats and eliminate trans fats. Focus instead on foods that are high in fiber, calcium, and magnesium.
The National High Blood Pressure Education Program recommends no more than 2,300 milligrams of sodium a day. The ideal is even lower — only 1,500. For the average person, who consumes about 4,200 milligrams a day, that requires a big change. But studies show that the lower your salt intake, the lower your blood pressure.
2. Get plenty of exercise. Regular aerobic workouts condition the heart and keep blood vessels working properly. It’s also wise to be as active as possible throughout your day, apart from your workout. Researchers at the University of Minnesota published results from a study of almost 4,000 people between the ages of 15 and 30 who were followed over time. The more active they were, the lower their risk of developing hypertension.
Regular Blood Pressure Checks If Diagnosed With High Blood Pressure
If you are diagnosed with high blood pressure, your blood pressure will need to be closely monitored until it is brought under control.
After your blood pressure has been controlled, your GP or practice nurse will measure your blood pressure at agreed regular intervals .
It is important you attend these appointments to ensure your blood pressure is being maintained within an acceptable range.
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What Causes High Blood Pressure
High blood pressure usually develops over time. It can happen because of unhealthy lifestyle choices, such as not getting enough regular physical activity. Certain health conditions, such as diabetes and having obesity, can also increase the risk for developing high blood pressure. High blood pressure can also happen during pregnancy.
You can manage your blood pressure to lower your risk for serious health problems that may affect your heart, brain, kidneys, and eyes.
This Is High Blood Pressure
When your heart beats, it pumps blood around your body to give it the energy and oxygen it needs. As the blood moves, it pushes against the sides of the blood vessels. The strength of this pushing is your blood pressure. If your blood pressure is too high, it puts extra strain on your heart and blood vessels. This is called high blood pressure, or hypertension. Over time it can lead to a number of health problems including heart attacks, stroke, kidney disease and some forms of dementia. The good news is there are lots of things you can do to .
High blood pressure is very common, about a third of adults in the UK have it, but many arent aware of it. It doesnt usually have any symptoms so the only way to know you have it is to have a .
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