How To Prevent High Blood Pressure
Knowing the causes of high blood pressure in young men could help anyone with the concern deal with it effectively. Even if you are not at risk of getting hypertension, certain changes in life style and adopting some practices can help prevent the high blood pressure.
- Increase physical activity. It is advisable to work out for at least 40 consecutive minutes every day to maintain a healthy heart.
- Avoid smoking, alcoholic drinks and excessive salt.
- Maintain a weight as per the international standards set for different ages and sexes.
- Include fresh fruits and vegetables in your diet as an alternative to fatty or salty food.
- Avoid anxiety and stress as much as possible.
This video further explains to you about high blood pressure in young men:
Good Sleep Can Prevent And Manage High Blood Pressure
Most people experience a dip in blood pressure during the deepest stage of sleep , which is the body’s normal and healthy reaction to sleep. Not having that nighttime dip is a risk factor for heart disease and may increase daytime blood pressure.
Typically people spend 90 minutes to two hours in slow wave sleep per night. A recent study published in Hypertension found that men who got less slow wave sleep each night were a higher risk for hypertension than men who got more deep sleep.
While sleep disorders, like sleep apnea, and age can both affect the amount of deep sleep you get, there are steps you can take to ensure a good night’s sleep. Getting seven to eight hours of sleep a night, maintaining a consistent sleep schedule and being more active during the day can help improve the quality of your sleep.
How Can You Reduce Your Risk Of High Blood Pressure
Fortunately, there are certain things you can do to help reduce your risk of developing high blood pressure. These include the following:
- Eat right: A healthy diet is an important step in keeping your blood pressure normal. The DASH diet emphasizes adding fruits, vegetables and whole grains to your diet while reducing the amount of sodium. Since its rich in fruits and vegetables, which are naturally lower in sodium than many other foods, the DASH diet makes it easier to eat less salt and sodium.
- Keep a healthy weight: Going hand-in-hand with a proper diet is keeping a healthy weight. Since being overweight increases your blood pressure, losing excess weight with diet and exercise will help lower your blood pressure to healthier levels.
- Cut down on salt: The recommendation for salt in your diet is to have less than 1,500 milligrams of sodium a day . To prevent hypertension, you should keep your salt intake below this level. Don’t forget that most restaurant foods and many processed and frozen foods contain high levels of salt. Use herbs and spices that do not contain salt in recipes to flavor your food do not add salt at the table.
- Keep active: Even simple physical activities, such as walking, can lower your blood pressure .
- Drinkalcoholin moderation: Having more than one drink a day and two drinks a day can raise blood pressure.
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What Are The Symptoms Of High Blood Pressure
Unfortunately, there are no specific and overt symptoms of high blood pressure.
It is for this very reason that hypertension is often called the silent killer, Dr. Singh says.
Though hypertension in and of itself is asymptomatic, if left untreated, it can lead to organ damage. From there, different diseases can develop with harmful symptoms.
Common examples include chest pain associated with heart attacks or weakness and dizziness that occur during strokes, Dr. Singh says.
Things That Can Increase Your Risk Of Getting High Blood Pressure
You might be more at risk if you:
- are overweight
- eat too much salt and do not eat enough fruit and vegetables
- do not do enough exercise
- drink too much alcohol or coffee
- smoke
- do not get much sleep or have disturbed sleep
- are over 65
- 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.
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Tips For Taking Blood Pressure Medication
Untreated high blood pressure can increase your risk of serious health problems. If your doctor prescribes medication to lower your blood pressure, remember:
- If you take blood pressure medication and your blood pressure goes down, it means medication and lifestyle changes are working. If another doctor asks if you have high blood pressure, the answer is, “Yes, but it is being treated.”
- Healthy lifestyle changes may help lower the dosage you need.
- Get up slowly from a seated or lying position and stand for a bit before walking. This lets your blood pressure adjust before walking to prevent lightheadedness and falls.
- Tell your doctor about all the drugs you take. Don’t forget to mention over-the-counter drugs, including vitamins and supplements. They may affect your blood pressure. They also can change how well your blood pressure medication works.
- Blood pressure medication should be taken at the same time each day as part of your daily routine. For example, take it in the morning with breakfast or in the evening before brushing your teeth. If you miss a dose, do not double the dose the next day.
- Remember to refill your medication before you run out and bring it with you when traveling. Its important to keep taking your medication unless your doctor tells you to stop.
- Before having surgery, ask your doctor if you should take your blood pressure medication on the day of your operation.
Maintain A Healthy Weight
Being overweight is a risk factor for having high blood pressure, and your risk increases further if you are obese.
There are two ways to check if you are overweight:
- Body Mass Index – This is your weight in kilograms divided by your height in metres squared. In the UK, people with a BMI of between 25 to 30 are overweight, and those with an index above 30 are classed as obese. People with a BMI of 40 or more are morbidly obese.
- Waist size – Using a measuring tape place the tape round your waist between the bottom of your ribs and the top of your hip bone. The table below indicates how much your health might be at risk, your ethnicity should also be taken into account.
| Sex | |
| Over 80 cm |
The best way to tackle obesity is by reducing the amount of calories that you eat, and taking regular exercise. Your GP can provide you with further information and advice on how you can do this.
More about having a healthy weight
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What Diet Helps Control High Blood Pressure
- Eat foods that are lower in fat, salt and calories, such as skim or 1% milk, fresh vegetables and fruits, and whole-grain rice and pasta.
- Use flavorings, spices and herbs to make foods tasty without using salt. The optimal recommendation for salt in your diet is to have less than 1,500 milligrams of sodium a day. Don’t forget that most restaurant foods and many processed and frozen foods contain high levels of salt. Use herbs and spices that do not contain salt in recipes to flavor your food. Dont add salt at the table.
- Avoid or cut down on foods high in fat or salt, such as butter and margarine, regular salad dressings, fatty meats, whole milk dairy products, fried foods, processed foods or fast foods and salted snacks.
- Ask your provider if you should increase potassium in your diet. Discuss the Dietary Approaches to Stop Hypertension diet with your provider. The DASH diet emphasizes adding fruits, vegetables and whole grains to your diet while reducing the amount of sodium. Since its rich in fruits and vegetables, which are naturally lower in sodium than many other foods, the DASH diet makes it easier to eat less salt and sodium.
What Questions Should I Ask My Provider
- Are there supplements or non-prescription medicines that I shouldnt take?
- Can I keep taking these medicines if I get pregnant?
- What kinds of exercise should I do?
A note from Cleveland Clinic
If you dont treat high blood pressure, it can put you at risk for developing serious illnesses later in life such as heart attack, kidney failure and stroke. But if you follow your providers instructions, you can control your blood pressure. Be sure to take any medicines your provider ordered as instructed. Keep taking them even if your blood pressure numbers begin to fall into the normal range. Living a healthy lifestyle by eating healthy foods, watching your weight and getting regular exercise is also a great way to help control your blood pressure.
Last reviewed by a Cleveland Clinic medical professional on 09/21/2021.
References
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How Is High Blood Pressure Diagnosed
To figure out your blood pressure rate, your health care provider takes blood pressure readings at different times. You need more than 1 reading because blood pressure changes depending on what you are doing and varies during the day. For example, your blood pressure can increase when you are nervous or in a hurry.
If your blood pressure is high while with your health care provider but normal otherwise, you may just be nervous. This effect is common. Even people already being treated for high blood pressure go through this.
What matters is what happens to your blood pressure outside your health care providers office. If you have high blood pressure, you should use a home blood pressure monitor. Ask your health care provider how to use the monitor correctly.
What Are Common Symptoms Of Hypertension
Hypertension is called a “silent killer”. Most people with hypertension are unaware of the problem because it may have no warning signs or symptoms. For this reason, it is essential that blood pressure is measured regularly.
When symptoms do occur, they can include early morning headaches, nosebleeds, irregular heart rhythms, vision changes, and buzzing in the ears. Severe hypertension can cause fatigue, nausea, vomiting, confusion, anxiety, chest pain, and muscle tremors.
The only way to detect hypertension is to have a health professional measure blood pressure. Having blood pressure measured is quick and painless. Although individuals can measure their own blood pressure using automated devices, an evaluation by a health professional is important for assessment of risk and associated conditions.
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Legs Hips And Stomach
Narrow and blocked arteries in the lower part of your body — especially your legs — can cause pain and cramping. Because it’s affecting blood vessels that aren’t near your heart, your doctor may call this peripheral artery disease . It can make muscles in your legs and hips sore and tired when you walk or climb stairs.
What Should I Do If I Have High Blood Pressure
If your healthcare provider has diagnosed you with high blood pressure, they will talk with you about your recommended blood pressure target or goal. They may suggest that you:
- Check your blood pressure regularly with a home blood pressure monitor. These are automated electronic monitors and are available at most pharmacies or online.
- Quit smoking and/or using tobacco products.
- Work on controlling anger and managing stress.
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Looking For A List Of Symptoms
If you are looking for a list of symptoms and signs of high blood pressure , you wont find them here. This is because most of the time, there are none.
Myth: People with high blood pressure will experience symptoms, like nervousness, sweating, difficulty sleeping or facial flushing.
Truth: High blood pressure is a largely symptomless silent killer. If you ignore your blood pressure because you think a certain symptom or sign will alert you to the problem, you are taking a dangerous chance with your life.
High Blood Pressure Is A Silent Killer And Often Occurs In Old Group But Now It Happens To Young Adults More What Causes Hypertension In Young Men Then
Blood pressure is a measure of the force with which the blood in our vessels hits the containing walls. This pressure is generated mainly by the pumping action of the heart, which forces the blood to the periphery. Hypertension is clinically referred to as a persistent increase in the blood pressure of an individual measured at two or more consecutive occasions by a professional healthcare provider.
Hypertension is also known as a silent killer, since it leads to many other health issues and chronic disorders. It causes the heart to pump the blood harder, the vessel walls to become thicker and increase the risk of damage to the microvasculature, ultimately leading to the heart failure as well.
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You Have A Strong Family History Of Hypertension
Genes do play some role in high blood pressure, which is why younger people in seemingly great health can still be diagnosed with hypertension, says Dr. Philips. However, more often than not, its also likely that people with a family history of high blood pressure share common environments that increase their riskand these are very much modifiable.
Our genes also interact with the environment and we can influence them by the choices we make, says Dr. Beniaminovitz. While lifestyle changes may not help you in never developing high blood pressure if you have a strong family history, optimal lifestyle will aid in delaying the onset of blood pressure and the need for early medications. Instead of developing high blood pressure in your 30s or 40s, with optimal diet and lifestyle you may delay the onset of high blood pressure to your late 60s or 70s.
BP fix: Keep up with the tips above!
Theres no magic bullet, but if you have a strong family history, thats even more reason to implement all of the dietary and lifestyle recommendations aboveeat whole foods, move your body more, manage stressand get your blood pressure checked regularly.
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Primary High Blood Pressure
While the specific cause of primary high blood pressure remains unknown, there is compelling evidence to suggest that a number of risk factors increase your chances of developing the condition.
These risk factors include:
- age – the risk of developing high blood pressure increases as you get older
- a family history of high blood pressure – the condition seems to run in families
- being of Afro-Caribbean or South Asian origin
- high-fat diet
- high amount of salt in your diet
- lack of exercise
- excessive alcohol consumption
- stress
A number of health conditions, such as diabetes and kidney disease, have also been linked to an increase risk of developing primary high blood pressure.
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What Happens When Blood Pressure Gets Too High
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Genetics And Family History
When members of a family pass traits from one generation to another through genes, that process is called heredity.
Genes likely play some role in high blood pressure, heart disease, and other related conditions. However, it is also likely that people with a family history of high blood pressure share common environments and other potential factors that increase their risk.
The risk for high blood pressure can increase even more when heredity combines with unhealthy lifestyle choices, such as smoking and eating an unhealthy diet.
Find out more about genetics and disease on CDCs Office of Public Health Genomics website.
Family health history is a record of the diseases and health conditions people in your family have had. Family health history is a useful tool for understanding health risks and preventing disease. To help people collect and organize information on their family history, CDCs Office of Public Health Genomics collaborated with the Surgeon General and other federal agencies to develop a Web-based tool called My Family Health Portrait.
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