High blood pressure (hypertension) is often referred to as "silent killer" because the condition carries no apparent signs and symptoms. Every third American adult suffers from hypertension, according to the Center for Disease Control and Prevention (CDC). If you have high blood pressure, you are at greater risk of heart disease and stroke, which are the first and the third leading causes of deaths in America. High blood pressure is treatable and can be controlled.
Be Physically Active
An active lifestyle is essential for lowering and combating high blood pressure. Reduce your weight if you are obese and keep your body mass index (BMI) below 25. Weight loss can decrease your risk for any heart disease and can also reduce risks associated with high blood pressure.
Quit Smoking
Apart from being responsible for serious health conditions like cancer and lung diseases, excessive smoking also is the leading cause of hypertension in adults. Smoking affects your blood vessels by reducing their size (diameter) and causing them to harden. This results in restricted blood flow, a direct cause of hypertension in adults. Moreover, cigarette smoking increases your chance of developing coronary heart disease and stroke by two to four times, according to CDC estimates. Quitting smoking will significantly improve high blood pressure.
Manage Stress
Learn to relax, manage stress and cope with your problems to improve your physical and emotional status. In addition to participating in regular physical activities, you can calm yourself and reduce the stress levels by listening to music. Having full body massage may soothe you physically and mentally. Engaging in meditation and yoga is also effective in managing stress.
Follow a Healthy Diet
If you have been diagnosed with high blood pressure, your diet plan should include vegetables, fruits, whole grains and food items low on sodium content. Choose foods low in cholesterol and fat, and high in fiber and protein.
Medication
The Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure states that several classes of drugs, which include angiotensin converting enzyme inhibitors, calcium channel blockers, beta-blockers and thiazide-type diuretics, significantly reduce complications associated with high blood pressure. However, all these medications must be prescribed by your physician.
References
- High Blood Pressure: National Heart Lung and Blood Institute
- High Blood Pressure: Centers for Disease Control and Prevention
- High Blood Pressure: University of Maryland Medical Center
- How to Prevent High Blood Pressure: Centers for Disease Control and Prevention
- JNC 7 Express: National Heart Lung and Blood Institute
