High blood pressure, also known as hypertension, often causes no obvious symptoms. You cannot determine whether you have hypertension based only on symptoms such as dizziness or heart palpitations. Proper blood pressure measurement and a medical diagnosis are necessary.
Blood pressure levels for adults in the United States are generally classified as follows:
1. Normal: Below 120/80 mmHg
2. Elevated blood pressure: Systolic blood pressure between 120 and 129 mmHg and diastolic blood pressure below 80 mmHg
3. Stage 1 hypertension: Systolic blood pressure between 130 and 139 mmHg or diastolic blood pressure between 80 and 89 mmHg
4. Stage 2 hypertension: Systolic blood pressure of 140 mmHg or higher or diastolic blood pressure of 90 mmHg or higher
A single high reading does not necessarily mean that you have hypertension. Blood pressure usually needs to be measured several times before a diagnosis can be made.
1. What Health Problems Can High Blood Pressure Cause?
When high blood pressure remains uncontrolled for a long time, it may increase the risk of:
1. Ischemic stroke and brain hemorrhage
2. Coronary heart disease and heart attack
3. Heart failure
4. Chronic kidney disease and kidney failure
5. Retinal damage and vision loss
Heart palpitations are a symptom rather than a typical complication of hypertension. If you frequently experience chest pain, shortness of breath, or an irregular heartbeat, seek medical evaluation.
2. How to Prevent and Control High Blood Pressure
1. Maintain a Healthy Weight
For most adults in the United States, a healthy body mass index, or BMI, is generally between 18.5 and 24.9.
Cardiovascular risk may increase when waist circumference exceeds:
1. Men: 40 inches, or about 102 centimeters
2. Women: 35 inches, or about 89 centimeters
For people who are overweight or obese, losing even about 5% of their body weight may help lower blood pressure.
2. Reduce Sodium Intake
The American Heart Association recommends:
1. Consuming no more than 2,300 milligrams of sodium per day
2. Gradually working toward 1,500 milligrams per day for people with high blood pressure
A sodium intake of 2,300 milligrams is roughly equivalent to 5.8 grams of salt.
Sodium does not come only from table salt. Large amounts are also found in:
1. Processed meats
2. Canned foods
3. Pizza and fast food
4. Chips and crackers
5. Sauces and instant soups
When buying packaged food, check the Sodium amount on the Nutrition Facts label.
Low-sodium salt substitutes are not suitable for everyone. People with kidney disease, high potassium levels, or those taking certain medications should consult a healthcare professional before using them.
3. Follow a Heart-Healthy Diet
The DASH diet, which stands for Dietary Approaches to Stop Hypertension, may help support healthy blood pressure.
A DASH-style eating plan includes:
1. Eating more vegetables, fruits, and whole grains
2. Including moderate amounts of beans, nuts, and low-fat dairy products
3. Choosing fish, poultry, and lean meat
4. Limiting processed meat, fried food, and foods high in added sugar
4. Exercise Regularly
Adults should aim for at least 150 minutes of moderate-intensity exercise each week. Suitable activities include:
1. Brisk walking
2. Cycling
3. Swimming
Moderate strength training can also be included each week.
5. Improve Daily Habits
Healthy lifestyle habits can play an important role in preventing and managing hypertension.
Try to:
1. Quit smoking and avoid secondhand smoke
2. Limit alcohol consumption
3. Get at least seven hours of sleep each night
4. Avoid regularly staying up late
6. Pay Attention to High Blood Pressure During Pregnancy
High blood pressure conditions during pregnancy may include:
1. Gestational hypertension
2. Preeclampsia
Pregnant women with a blood pressure reading of 140/90 mmHg or higher should contact their obstetric healthcare provider. A reading of 160/110 mmHg is considered severe and requires prompt medical attention.
Foods rich in folate include:
1. Leafy green vegetables
2. Beans
3. Avocados
4. Fortified cereals and grains
These foods can be part of a healthy pregnancy diet, but they cannot replace blood pressure monitoring or medical treatment.
7. Take Blood Pressure Medication as Directed
Some people cannot control their blood pressure through lifestyle changes alone and may need blood pressure medication.
When blood pressure returns to a normal range after taking medication, it usually means that the treatment is working. It does not necessarily mean that hypertension has been cured.
Do not stop taking medication, reduce the dosage, or take an extra dose without medical guidance.
Any medication adjustment should be made by a healthcare professional based on your blood pressure records, overall health, and medical test results.
3. When Should You Seek Medical Help?
If your blood pressure is higher than 180/120 mmHg, sit quietly for at least one minute and measure it again.
If the second reading is still above 180/120 mmHg and you are experiencing physical symptoms, contact a healthcare professional immediately.
Summary
The most important steps for preventing and managing high blood pressure include:
1. Use a clinically validated blood pressure monitor.
2. Measure your blood pressure properly over several days and focus on the average reading.
3. Reduce your intake of sodium and processed foods.
4. Maintain a healthy weight, exercise regularly, avoid smoking, and limit alcohol.
5. Take blood pressure medication as directed and never stop treatment without medical advice.
The earlier high blood pressure is detected and managed, the better the chances of reducing the risk of stroke, heart disease, and kidney disease.
This article is for general health education only. It is not a substitute for professional medical diagnosis or individualized treatment.
