High blood pressure, or hypertension, is one of the major causes of premature death worldwide. Around 1.28 billion adults are living with hypertension. Only 1 in every 5 people with hypertension have blood pressure levels under control. This highlights the urgent need for effective management and prevention strategies to reduce the burden of hypertension and improve overall health outcomes. Managing high blood pressure is a delicate dance of understanding risks, adopting the right habits, and taking prompt action.

Understanding hypertension

Hypertension is a condition where the force of blood against the walls of the arteries is consistently too high. This is measured using systolic pressure and diastolic pressure. Systolic measures the pressure in the arteries with every heartbeat. Diastolic looks at blood pressure when the heart rests in between beats. A normal person's blood pressure should ideally be below 120/80mmHg. However, for individuals with hypertension, the blood pressure consistently exceeds this range. These high readings increase the risk of developing cardiovascular diseases such as heart attacks and strokes. In some individuals, hypertension may not show any noticeable symptoms. Therefore, everyone should adopt heart-healthy strategies, especially with age.

Get regular exercise

Physical activities such as aerobic exercise and strength training have been shown to effectively lower blood pressure. These exercises help strengthen the heart, improve blood flow, and reduce stress, all of which contribute to lowering blood pressure levels. Additionally, exercise helps to maintain a healthy weight, reducing the instance of metabolic syndrome. By doing these regularly, individuals can improve cardiovascular health and manage high blood pressure. Even if exercise is boring or difficult, try a sport like tennis, swimming, or pickleball. Pick up dancing, Pilates, or skating. The goal is to get regular exercise and movement almost daily.

Follow a healthy diet

A healthy diet also plays a crucial role in managing high blood pressure. One vital step is to reduce salt intake, since excessive sodium consumption is known to contribute to high blood pressure. Another important aspect of a healthy diet is to focus on consuming nutrient-rich foods such as fruits, vegetables, whole grains, lean proteins, and low-fat dairy. By incorporating these dietary changes, individuals can promote lower blood pressure levels and overall cardiovascular health. If these are difficult, consider consulting a dietitian for more guidance.

Take it easy

Adequate rest and quality sleep are essential to manage one's blood pressure. When the body is well-rested, the heart and brain can better regulate blood pressure and reduce stress levels. If there are any issues impacting sleep quality, such as sleep apnea, see a doctor immediately. Additionally, high stress levels can impact blood pressure, leading to hypertension in the future. Practicing stress-reducing techniques, such as meditation and deep breathing exercises, can also contribute to better blood pressure control.

Avoid smoking and excessive alcohol

Smoking and excessive alcohol consumption are harmful habits that can significantly contribute to high blood pressure. These habits weaken the blood vessels, increase heart rate, and raise blood pressure. Additionally, smoking and alcohol use are often accompanied by poor dietary choices and risky behaviors that increase the risk of illness. By quitting smoking and moderating alcohol intake, individuals can significantly lower the risk of developing or exacerbating high blood pressure, especially with age. Get consistent support to wean off these substances and stay sober for as long as possible.

Effective management can go a long way

In many individuals, hypertension may not show any noticeable symptoms. Therefore, getting regular checks is also essential for a healthy life. Incorporating lifestyle modifications such as regular exercise, a healthy diet, adequate rest, and maintaining a healthy weight can often prevent hypertension. Additionally, avoiding smoking and excessive alcohol consumption improves overall cardiovascular health. Even with these changes, a yearly doctor’s visit can identify and even treat cases of hypertension, prolonging lifespan.