Blood pressure is the force that pushes against your blood vessels, namely your arteries. Hypertension, also called high blood pressure, is when that force is too high. Arteries are blood vessels that carry blood from your heart to the rest of your body. Hypertension forces the heart to work harder to pump blood and may cause the arteries to become narrow or stiff.

 

UNDERSTANDING BLOOD PRESSURE READINGS

 

A blood pressure reading includes a higher number over a lower number:

• The first or the top number, is called the systolic pressure. It is a measure of the pressure in your arteries when your heart pushes blood out.

• The second or the bottom number, is called the diastolic pressure. It is a measure of the pressure in your arteries when your heart relaxes.

For most people, a normal blood pressure is below 120/80. Your personal target blood pressure may vary depending on your medical conditions, your age, and other factors.

Blood pressure is classified into four stages.

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WHAT ARE THE SYMPTOMS?

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Most people with hypertension get any symptoms. Checking your blood pressure is the only way to know if you have high blood pressure. If hypertension isn’t treated, it can cause other health conditions like heart disease or stroke. This is why high blood pressure is called 'the silent killer'.

 

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HOW CAN THIS CONDITION AFFECT ME?

 

Managing your hypertension is very important. Over time, hypertension can damage the arteries and decrease blood flow to parts of the body, including the brain, heart, and kidneys. Having untreated or uncontrolled hypertension can lead to:

• A heart attack.

• A stroke.

• A weakened blood vessel (aneurysm).

• Heart failure.

• Kidney damage.

• Eye damage.

• Memory and concentration problems.

• Vascular dementia.

   

WHAT ACTIONS CAN I TAKE TO MANAGE THIS CONDITION?

 

Hypertension can be managed by making lifestyle changes and by taking medication if need be. Your health care provider will help you make a plan to bring your blood pressure to within a normal range. You may be referred for counseling on a healthy diet and physical activity.

Nutrition

• Eat a diet that is high in fiber and potassium, and low in salt (sodium), added sugar, and fat. An example eating plan is called the DASH diet. DASH stands for Dietary Approaches to Stop Hypertension. To eat this way:

  • Eat plenty of fresh fruits and vegetables. Try to fill one-half of your plate at each meal with fruits and vegetables.

  • Eat whole grains, such as whole-wheat pasta, brown rice, or whole-grain bread. Fill about one-fourth of your plate with whole grains.

  • Eat low-fat dairy products.

  • Avoid fatty cuts of meat, processed or cured meats, and poultry with skin. Fill about one-fourth of your plate with lean proteins such as fish, chicken without skin, beans, eggs, and tofu.

  • Avoid pre-made and processed foods. These tend to be higher in sodium, added sugar, and fat.

• Reduce your daily sodium intake. Many people with hypertension should eat less than 1,500 mg of sodium a day.

Lifestyle

• Lose weight if you’re overweight or obese. Work with your health care provider to maintain a healthy body weight or to lose weight. 

• Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity. Activities may include walking, swimming, or biking.

• Do strength training exercises 2 or more days each week.

• Include exercise to strengthen your muscles (resistance exercise), such as weight lifting, as part of your weekly exercise routine. Try to do these types of exercises for 30 minutes at least 3 days a week.

• Do not use any products that contain nicotine or tobacco. These products include cigarettes, chewing tobacco, and vaping devices, such as e-cigarettes.

• Control any long-term (chronic) conditions you have, such as high cholesterol or diabetes.

• Identify your sources of stress and find ways to manage stress. This may include meditation, deep breathing, or making time for fun activities.

Alcohol use

• Do not drink alcohol if:

  • Your health care provider tells you not to drink.

  • You are pregnant, may be pregnant, or are planning to become pregnant.

• If you drink alcohol:

  • Limit how much you have to:

    • 0–1 drink a day for women.

    • 0–2 drinks a day for men.

  • Know how much alcohol is in your drink. In the U.S., one drink equals one 355 mL bottle of beer, one 148 mL glass of wine, or one 44 mL glass of hard liquor.

Medicines

Your health care provider may prescribe medicine if lifestyle changes are not enough to get your blood pressure under control.Take medicines only as told by your health care provider. Follow the directions carefully. Blood pressure medicines must be taken as daily. The medicine does not work as well when you skip doses. Skipping doses also puts you at risk for problems.

Monitoring

Monitor your blood pressure at home as told by your health care provider. To do this:

• Sit with your back straight and supported.

• Place your feet flat on the floor. Do not cross your legs.

• Support your arm on a flat surface, such as a table. Make sure your upper arm is at heart level.

 

General information

• Talk with your health care provider about your diet, exercise habits, and other lifestyle factors that may be contributing to hypertension.

• Inform your doctor about any side effects you are experiencing.

• Keep all follow-up visits. Your health care provider can help you create and adjust your plan for managing your high blood pressure.

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SUMMARY

• Hypertension is when the force of blood pumping through your arteries is too strong. If this condition is not controlled, it may put you at risk for serious complications.

• Your personal target blood pressure may vary depending on your medical conditions, your age, and other factors. For most people, a normal blood pressure is less than 120/80.

• Hypertension is managed by lifestyle changes, medicines, or both.

• Lifestyle changes to help manage hypertension include losing weight, eating a healthy, low-sodium diet, exercising more, stopping smoking, and limiting

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Source:WHO and Elsevier Patient Education