What is Hypertension or High Blood Pressure?

What is Hypertension?

Hypertension, also known as high blood pressure, is when your blood pressure is too high. During a heartbeat, the heart creates pressure that pushes blood through a system of blood vessels including arteries, veins and capillaries. This “blood pressure” is the result of two forces. Systolic pressure occurs as blood pumps out of the heart and into the arteries that are part of the circulatory system while Diastolic pressure is created as the heart rests between heart beats. Different blood pressure checkers and monitors can be found at your local pharmacy or grocery store which can help diagnose your current blood pressure level.

Stages of Hypertension

Normal

Normal blood pressure ranges are numbers of less than 120/80 mm Hg which are considered within the normal range.

Elevated

Elevated blood pressure is when blood pressure ranges from 120-129 systolic and less than 80 mm Hg diastolic.

Hypertension Stage 1

Hypertension Stage 1 is when blood pressure ranges from 130-139 systolic or 80-89 mm Hg diastolic.

Hypertension Stage 2

Hypertension Stage 2 is when blood pressure ranges at 140/90 mm Hg or higher.

How to lower blood pressure

Exercise More/ Control Weight

Regular exercise makes your heart stronger and more efficient at pumping blood in turn lowering the pressure in your arteries. It has been proven that 150 minutes of moderate exercise (walking) or 75 minutes of vigorous exercise (running) per week aids in lowering blood pressure and improving heart health. As your body weight increases, your blood pressure can also rise. Being overweight makes you more likely to develop high blood pressure. An estimated 70% of adults in the United States are overweight. You can reduce your risk of high blood pressure by reducing body fat.

Eat Healthy

Choose High Fiber Foods- High Fiber foods that lower blood pressure include fruits, vegetables, peas, beans, whole-grain cereals, pasta, rice, and breads. These foods are low-calorie and are good sources of vitamins and minerals.

Choose Whole-Wheat vs. Processed Starches- You should choose whole-grain instead of processed starches. You should avoid starchy foods that are “white” in color - including, bread, potatoes, pasta, or rice. Whole-grain foods have higher nutritional value and with their high fiber content will also help prevent overeating.

Limit Serving Size- It is not just what you eat, but also the amount. Limiting portion sizes aids in consuming less calories. Instead of eating 3 large meals a day, try limiting the portion sizes to have 5 smaller meals each day. Eating more often also helps increase metabolic rates which also helps reduce body fat.

Reduce Salt Intake- Decreasing salt intake has been shown to also lower high blood pressure. Lowering salt intake also prevents blood pressure from increasing. Some populations, like African Americans or the elderly, may be more affected by sodium than others. All people should eat less than 2,300 milligrams of sodium daily.

Supplements That Help with Hypertension- Dietary supplements can help people that do not get the proper nutrients from food. Some supplements that can help control blood pressure consist of ways to boost levels of fiber, potassium, calcium, magnesium, omega-3 fatty acids.