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High blood pressure (also called hypertension) can lead to serious problems like heart attacks or strokes. But lifestyle changes and blood pressure medicines can help you stay healthy. Check if you're at risk of high blood pressure. High blood pressure is very common, especially in older adults.
- Overview
- 1. Underlying health conditions
- 2. Overweight or obesity
- 3. Lack of physical activity
- 4. Salt intake
- 5. Alcohol
- 6. Caffeine
- 7. Smoking
- 8. Medication
- 9. Not enough sleep
Some contributors to high blood pressure, such as your age, genetics, or an underlying condition, may be beyond your control. But there are several factors that you can control.
Your blood pressure is a gauge of how much pressure your blood flow creates in your arteries. If it’s too high, it can damage your cardiovascular system. Hypertension (chronic high blood pressure) can also increase your risk of certain complications, such as heart attack or stroke.
Nearly 50% of adults in the United States have hypertension, according to the Centers for Disease Control and Prevention (CDC). Many more have it and don’t know it.
So how do you know if you have high blood pressure? Per the American Heart Association (AHA) 2017 guidelines, your blood pressure is in the normal range when it’s less than 120/80 mm Hg. Doctors consider anything above that as elevated. Anything above 130/80 mm Hg falls into one of two stages of hypertension.
Hypertension can be primary or secondary. Most cases of hypertension are primary (essential). That means there’s no specific cause for your hypertension, and it’s likely due to several factors, including genetics, age, lifestyle, and diet.
About 5% to 10% of people with high blood pressure have secondary hypertension. It’s attributable to a specific cause, such as hypothyroidism. You can often reverse secondary hypertension if you effectively treat the underlying condition.
While most cases of hypertension are primary (many-faceted), several underlying health conditions can contribute to or cause secondary hypertension. Treating these conditions can often reverse hypertension.
They include:
•elevated blood pressure
•overweight or obesity
•diabetes
•chronic kidney disease
Although obesity is an underlying health condition, it warrants its own spot on this list. A 2020 literature review estimated that obesity accounted for 65% to 78% of cases of primary hypertension.
Being overweight or having obesity can cause you to develop high blood pressure. It can also worsen hypertension if you already have it. That’s because having more fat tissue causes changes in your body.
Those changes include hormonal and physical shifts in your kidneys and how they function. Carrying too much weight could also alter how your body uses insulin. This could lead to insulin resistance and type 2 diabetes —another risk factor for hypertension.
If you’re overweight or have obesity, losing 2% to 3% of your body weight could reduce your risk for heart disease and hypertension. But a healthcare professional may recommend aiming for 5% to 10%. They’ll usually recommend a mix of diet, exercise, lifestyle changes, or other interventions.
Getting too little physical exercise can negatively impact you in many ways. It could aggravate mental health conditions like anxiety and depression and lead to being overweight.
Exercising can help you maintain a moderate weight or lose weight if necessary. That can positively affect your blood pressure and give you more energy and a sense of well-being.
The AHA suggests the following, based on guidelines from the Department of Health and Human Services:
•Aim for at least 150 minutes per week of moderate intensity aerobic activity or 75 minutes per week of vigorous aerobic exercise.
•Perform moderate to high intensity muscle strengthening resistance training at least 2 days per week.
•Spend less time sitting.
Eating less sodium can help you lower your blood pressure. Sodium is a component of table salt, aka sodium chloride. It’s also a common addition to many packaged and processed foods to enhance taste.
A 2019 study found that moderately reducing your sodium intake could lower your blood pressure, whether you have hypertension.
Most people in the United States consume too much sodium. According to the Food and Drug Administration (FDA), the average daily intake for adults is 3,400 milligrams (mg) — 48% higher than the recommended limit.
The FDA suggests a limit of 2,300 mg per day, or about one teaspoon, for people ages 14 and up. The World Health Organization (WHO) suggests an even lower limit of 2,000 mg. The AHA recommends lower still — no more than 1,500 mg daily, especially if you have hypertension.
Heavy alcohol consumption can harm your overall health, including your cardiovascular health. It can contribute to or worsen hypertension. It can also increase your risk of diabetes and several cancers.
The AHA recommends limiting alcohol consumption to two drinks per day for males and one for females. A drink is:
•12 ounces of beer
•4 ounces of wine
•1.5 ounces of 80-proof spirits
•1 ounce of 100-proof spirits
Up to 90% of people in the United States consume some form of caffeine each day. According to the AHA, caffeine isn’t terrible for blood pressure unless you have too much. The AHA also acknowledges a possible link between drinking coffee and a lower risk of chronic illnesses, such as cancer and heart disease.
Drinking 3 to 4 cups of coffee a day is safe for most people with high blood pressure, according to a 2017 review of studies and a 2021 study. But drinking much beyond that can lead to anxiety and heart palpitations.
The FDA suggests a daily limit of 400 mg of caffeine for healthy adults. For reference:
•An 8-ounce cup of coffee contains 80 to 100 mg of caffeine.
•An 8-ounce cup of tea has 30 to 50 mg.
•An 8-ounce energy drink has 40 to 250 mg.
Smoking is the leading cause of preventable death in the United States. Smoking can contribute to many life threatening conditions, including heart attack, stroke, lung disease, and several cancers.
That said, the relationship between hypertension and smoking isn’t yet clear. But smoking does lead to temporary spikes in blood pressure. It also contributes to atherosclerosis, the hardening of your arteries. Stiff arteries cause an increase in blood pressure.
If you smoke, the AHA recommends quitting as soon as you can. Smoking cessation has numerous health benefits, some of them within 20 minutes.
Discover tips on how to quit smoking.
Some medications can increase your blood pressure. A 2021 study of 27,599 adults found that 18.5% of people with high blood pressure take medication that could raise their blood pressure further.
Medications that might increase your blood pressure include:
•steroids
•nonsteroidal anti-inflammatory drugs (NSAIDs)
•decongestants
•antipsychotics
According to the CDC, most people older than 18 years need at least 7 hours of sleep a night for optimum health. But many people don’t get enough. That can affect your health, especially if you have high blood pressure.
That’s because when you sleep normally, your blood pressure goes down. That gives your body a break. Having insomnia or other sleep problems, or regularly getting too little sleep, means your body doesn’t get as much of a break.
You can get enough rest by practicing good sleep hygiene. The CDC offers the following tips:
•Go to bed at the same time each night and get up at the same time each morning, including on the weekends.
•Get enough natural light, especially earlier in the day.
•Get enough physical activity during the day. Try not to exercise within a few hours of bedtime.
Most people don't know they have high blood pressure because there aren't obvious symptoms. That's why it's so important to get your blood pressure checked regularly. Rarely, it can cause symptoms like blurred vision, headaches and nosebleeds. Find out more about the symptoms of high blood pressure. Where to measure or check your blood pressure
- 2 min
The first (top) number represents the highest level your blood pressure reaches when your heart contracts – known as your systolic pressure. The second (bottom) number represents the lowest level your blood pressure reaches as your heart relaxes between beats – your diastolic pressure.
Causes. Symptoms. Diagnosis. Self help. Treatment. Complications. Special considerations. Leave your feedback. High blood pressure is a common medical condition where the pressure inside your arteries (a type of blood vessel) is higher than it should be. You probably won’t get any high blood pressure symptoms.
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Feb 19, 2024 · Elevated blood pressure is considered a category, not an actual health condition like high blood pressure (hypertension). But elevated blood pressure tends to get worse over time unless it's properly managed. That's why it's important to regularly check and control your blood pressure.
Sep 3, 2024 · headaches. blurred or double vision. regular nosebleeds. shortness of breath. Monitoring your blood pressure. Some GP practices now will now provide you with a blood pressure monitor to take home.
