(WFN) High blood pressure, or hypertension, affects about 1 out of 4 adults in the United States and is often called “The Silent Killer.” That’s because most people with high blood pressure don’t even know that they have it until it’s too late because there are usually no telltale symptoms. A person often learns that they have high blood pressure on a routine checkup at the doctor or when giving blood. In fact, nearly one-third of people who have hypertension don’t know it.
But what is hypertension and how can we keep our pressure in a safe range? When the blood pressure is high, it does damage to the blood vessels, heart, and kidneys. This can lead to a heart attack, stroke, or other problems. Obviously it’s important to know ones disposition towards high blood pressure and monitor it regularly.
Your blood pressure consists of two numbers: the systolic and the diastolic. Someone with a systolic pressure of 120 and a diastolic pressure of 80 has a blood pressure of 120/80, or “120 over 80.” The systolic number shows how hard the blood pushes when the heart is pumping. The diastolic number shows how hard the blood pushes between heartbeats, when the heart is relaxed and filling with blood. It is this second number, the diastolic, which is the one to watch as a danger indicator.
According to the website Web.MD, adults should have a blood pressure of less than 120/80. High blood pressure is 140/90 or higher. Many people fall into the category in between, which is called pre-hypertension. People with pre-hypertension can make lifestyle changes to bring their pressure down and prevent or delay the onset of severe hypertension. Risk factors include obesity, drinking too much alcohol, smoking, and family history of hypertension.
The only way to find out if you have high blood pressure is to get your blood pressure checked on a regular basis. This is especially important if you have a close relative who has high blood pressure. If your blood pressure is extremely high, there may be certain symptoms to look out for, including:
- Severe headache
- Fatigue or confusion
- Vision problems
- Chest pain
- Difficulty breathing
- Irregular heartbeat
- Blood in the urine
If you have any of these symptoms, see a doctor immediately. You could be having what is known as a hypertensive crisis which can lead to a heart attack or stroke. Untreated, hypertension can also lead to serious conditions like hardening of the arteries (atherosclerosis), kidney failure or blindness. People whose blood pressure is way above the normal range should consult a physician about methods for lowering it.
What is “Normal” blood pressure? According to WebMD, there are several categories of blood pressure, including:
- Normal: Less than 120/80
- Prehypertension: 120-139 / 80-89
- Stage 1 high blood pressure: 140-159 / 90-99
- Stage 2 high blood pressure: 160 and above / 100 and above
Do not overtax your heart. Although the exact causes of high blood pressure are not known, several factors and conditions may play a role in its advance.
- Smoking
- Being overweight
- Lack of physical activity
- Too much salt in the diet
- Too much alcohol consumption (no more than 1 to 2 drinks per day)
- Stress
- Older age
- Genetics – Family history of high blood pressure
- Kidney disease
- Adrenal and thyroid disorders
High blood pressure is treatable. Although there is very little we can do about our genetic makeup, many of the common factors that lead to hypertension are within our control. Though most physicians will opt first and foremost for drug therapy, changes of lifestyle can often do more for reducing pressure.
Of course, any smoker should quit immediately for reasons all too well documented. But quitting is a difficult thing to do when someone is under stress. The easiest place to start is often with diet and exercise. The D.A.S.H. diet was created by a consortium of doctors and has shown remarkable results for many hypertension sufferers. In studies, patients who were on the D.A.S.H. Diet, which stands for Dietary Approaches to Stop Hypertension, diet reduced their blood pressure within two weeks. Another diet, D.A.S.H.-Sodium — calls for drastically reducing salt to 1,500 mg a day (about 2/3 teaspoon). Studies of patients on the D.A.S.H.-Sodium plan significantly lowered their blood pressure. The diet includes healthy whole foods such as fruits, vegetables and whole grains and is pretty easy to follow, even for those who travel frequently. However, as with any diet regimen, it is smart to supplement your diet with the vitamins and minerals your body needs.
The first step to conquering hypertension is in taking a first step! Regular aerobic exercise is perhaps the number one way to combat the effects of hypertension. You don’t have to belong to a gym or buy expensive equipment right away to get started. Walking, jogging and light weight resistance is a good way to begin. If you haven’t been exercising and don’t own a set of hand weights you can start but stretching and holding a one pound can of soup while you walk in each hand.
There is no simpler way to get an intense aerobic workout than running. And once you get into the habit you may experience what many distance runners refer to as a “runners high.” That’s when the endorphins kick in and you begin to feel an almost euphoric state of being. Studies with athletes show conclusively that endorphin levels increase with exercise. The more aerobic exercise you do the lower your pressure should go and the better you will feel.
Supplementation and nutrition are also keys to controlling blood pressure. For those who are on a drug therapy program this is especially important. There are several types of drugs available to treat high blood pressure, including ACE inhibitors, angiotensin receptor blockers (ARBs), diuretics, beta-blockers, and calcium channel blockers. All of these have side effects which often can be alleviated by proper supplementation. Be sure to ask your doctor about the potential side effects of any prescribed drugs and which supplements are right for you.
The bottom line is that hypertension is dangerous but treatable. If you think you may be at risk ask your doctor or have your pressure checked by an experienced blood pressure technician. In many communities you can have your pressure checked for free at your local firehouse. But remember, just because you don’t feel symptoms does not mean you are not the 1 out of 4 at risk.
