Introduction 

High blood pressure, also called hypertension, is a common condition in which the force of the blood against the lining of the blood vessels is intense enough over time to cause health conditions like heart problems. 

Blood pressure is a measure of how much blood your heart pumps and how hard it is for blood to flow through your arteries. 

The greater your blood pressure, the more blood your heart pumps and the smaller your arteries. Millimeters of mercury are used to measure blood pressure (mm Hg). There are two digits. 

Number one (systolic pressure). The first number, or the upper one, shows how much pressure is in your arteries when your heart beats. 

Bottom number (diastolic pressure). The second number, which is lower, shows how much pressure is in your arteries between heartbeats. 

You might not notice that you have high blood pressure for years. If you can’t control your high blood pressure, you’re more likely to have serious health complications like a heart attack or a stroke. High blood pressure is easy to find, which is a good thing. And once you know you have high blood pressure, you can work with your doctor to bring it down. 

Symptoms of High Blood Pressure :

Most people with high blood pressure don’t have any symptoms, even if their blood pressure is dangerously high. 

Some people with high blood pressure may have headachesshortness of breath, or nosebleeds, but these aren’t specific signs or symptoms, and they usually don’t show up until the high blood pressure is very bad or could kill them.

Here’s What to do to Help

You can assist keep your blood pressure in a healthy range by leading a healthy lifestyle. Keeping your blood pressure under control, sometimes referred to as hypertension, can reduce your chance of developing heart disease and stroke. Use the following healthy lifestyle choices: 

Eat a Balanced Diet 

To prevent high blood pressure and its problems, pick healthy meal and snack selections. Ensure that you consume a lot of fresh produce and fruits. 

Have a discussion with your medical team about consuming a variety of foods low in salt (sodium), saturated fat, and sugar yet high in potassium, fiber, and protein. Making these healthful modifications will help many people maintain low blood pressure and stave off heart disease and stroke. 

An effective diet strategy for lowering blood pressure is the DASH (Dietary Approaches to Stop Hypertension).

high blood pressure
diet could help with high blood pressure

Maintain A Healthy Weight 

Your risk of high blood pressure rises if you are overweight or obese. Doctors frequently analyze your body mass index to determine whether your weight is within a healthy level (BMI). In order to determine body fat, doctors occasionally measure a patient’s waist and hips. 

Discuss strategies for achieving a healthy weight with your medical team, such as making appropriate food selections and engaging in regular physical activity. 

Be Active Physically 

You can maintain a healthy weight and lower your blood pressure by engaging in physical activity. Adults should engage in at least 2 hours and 30 minutes of moderate-intensity activity each week, such as brisk walking or bicycling, according to the Physical Activity Guidelines. That equates to roughly 30 minutes a day, five days a week. Every day, kids and teenagers should engage in an hour of physical activity. 

Avoid Smoking 

Smoking increases your risk of heart attack and stroke and boosts your blood pressure. Don’t start smoking if you don’t already. If you currently smoke, quitting will reduce your risk of developing heart disease. Your doctor may make suggestions to assist you with quitting. 

Minimize Your Alcohol Consumption 

Avoid excessive alcohol consumption, which might cause your blood pressure to rise. Men shouldn’t have more than two alcoholic beverages daily, while women shouldn’t consume more than one.

Get Enough Sleep 

Your general health depends on getting adequate sleep, which is also necessary to maintain the health of your heart and blood vessels. Regularly lacking sleep is associated with a higher risk of heart disease, high blood pressure, and stroke.

Consult your family Doctor Routinely 

During a typical doctor’s visit, your blood pressure will probably be taken. 

Beginning at age 18, request a blood pressure check from your doctor at least every six to twelve months. Ask your doctor to check your blood pressure every three to six months if you are older than 40 or if you are at high risk for high blood pressure and are between the ages of 18 and 39. 

In general, blood pressure readings in both arms should be taken to see if there is a difference. It’s crucial to use an arm cuff that is the right size. 

If you’ve already been diagnosed with high blood pressure or have other heart disease risk factors, your doctor may probably advise more frequent readings. Typically, blood pressure checks are performed on children 3 and older as part of yearly examinations. 

If you don’t see your doctor frequently, you might be able to receive a free blood pressure check at a health resource fair or other venues in your neighborhood. Additionally, some shops have equipment that will measure your blood pressure for free. 

Public blood pressure monitors, like those found at pharmacies, could be able to tell you useful things about your blood pressure, but they might also have some limits. The accuracy of these devices depends on a number of variables, including the right cuff size and optimal machine usage. For guidance on using public blood pressure monitors, consult your doctor.

References:

https://www.cdc.gov/bloodpressure/prevent.htm

https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/symptoms-causes/syc-20373410#

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