Angela Oduro, PA-C 

High blood pressure, or hypertension, is a medical condition affecting almost half of American adults, and it’s not just the older population with this condition. The rate of hypertension is rising in younger adults, with one in every eight affected in the 20–40-year-old age group. It is also estimated that almost 40 percent of young adults under age 44 aren’t aware that they have high blood pressure.

Blood pressure is the force exerted on the artery walls as the heart pumps blood around the body. The systolic pressure, or top number, measures the force as the heart beats and pumps blood. The diastolic, or bottom number, is the pressure when the heart relaxes and refills with blood between beats. The blood pressure categories are as follows:

Blood Pressure Category                   Blood Pressure (mmHg) 

Normal                                                  120/80 or less

Elevated                                                120-129/80 or less

Stage 1 Hypertension                          130-139/80-89

Stage 2 Hypertension                        140/90 or greater

Hypertensive Urgency                          180/120 or greater without organ damage

Hypertensive Emergency                   180/120 or greater with acute organ damage

High blood pressure causes steady damage to the heart, circulatory system, kidneys, eyes, and brain. Uncontrolled high blood pressure increases your risk of heart attacks, stroke, kidney failure, vision issues, and dementia. The good news is that when blood pressure is well managed with lifestyle changes and/or medication, you can live a long, healthy life.

When is it important to check your blood pressure? It’s recommended for adults ages 18-39 with normal blood pressure to get checked every 3-5 years. For adults over 40 with normal blood pressure, the guideline is once a year.

Since high blood pressure often has no symptoms and can cause damage over time, it is known as the silent killer. Outside of the general standard, consider checking your blood pressure more often if you have a family history of hypertension, if you’re African American, overweight, or have personal readings in the “elevated” or “stage 1 hypertension” range. If you are diagnosed with high blood pressure, talk to your health care provider about how often to check your blood pressure.

To check blood pressure regularly, many national pharmacies offer free machines. Blood pressure monitors may also be purchased for home use, but these need to be calibrated every 2 years for accuracy. The upper-arm models provide more accurate readings than the wrist models. Make sure the upper-arm cuff is the appropriate size for your arm. Ask your medical provider about recommendations for a home monitor.

For an accurate blood pressure reading, empty your bladder, and avoid caffeine, alcohol, tobacco, and exercise thirty minutes before. Sit quietly with your back supported and feet flat on the floor for five minutes before taking your blood pressure. Place the cuff on bare skin, rest your hand on a table at heart level, and don’t talk or hold your breath while your blood pressure is measured. Consistently measuring and recording your blood pressure numbers is a first line of defense to help prevent and manage high blood pressure!

Risk Factors

Non-modifiable risk factors for hypertension include genetics, older age, being male, or being an African American.

You can adopt any of the following lifestyle choices to help treat or prevent high blood pressure:

Nutrition

Eat less highly-processed foods and increase your intake of high fiber foods like fruits, vegetables, whole grains, beans, peas, nuts, and seeds.

Following a low-sodium diet with a limit of 1500-2300 mg of sodium per day is helpful for those with risk factors and/or high blood pressure. The DASH (Dietary Approach to Stop Hypertension) diet has been clinically proven to help prevent and decrease high blood pressure. Visit nhlbi.nih.gov/health/dash-eating-plan to learn more.

Staying hydrated also keeps blood flowing freely and helps your heart and circulatory system work more easily.

Physical Activity

Aim for 150 minutes a week of moderate heart-pumping activity, such as walking, running, swimming, and cycling, to help control blood pressure. If you’re just beginning, start slow with 5-10 minutes of activity and increase by a few minutes each week.

Stress Management

Chronic stress puts your body in continual fight, flight, or freeze mode and releases stress hormones to increase your heart rate. These hormones constrict blood vessels, which can raise blood pressure. Find ways to manage stress through activities such as breathwork, stretching, prayer, meditation, connecting with others, finding a hobby, or getting outside.

High Quality Sleep

Aim for seven to nine hours of sleep a night for better blood pressure control. Tips for high-quality sleep: go to bed and get up at the same time, wind down at night without screens for 30 minutes or more before bed, use blackout curtains, and keep the bedroom cool.

Loud snoring, waking up gasping, morning headaches, dry mouth, and excessive daytime sleepiness are all symptoms of sleep apnea, which can increase blood pressure. See your health care provider if you have symptoms or have trouble sleeping for more than four weeks.

Lose a Little Weight, If Needed

Being overweight or obese increases your risk of high blood pressure, and losing as little as five percent of body weight can significantly lower your blood pressure. Find strategies that are sustainable over time. Choosing healthier options, watching portions, and increasing activity are all simple weight-loss strategies.

It’s also important to consider removing or reducing your intake of alcohol, tobacco, and vape products for healthier blood pressure readings and overall health. Also, limit caffeine to two standard (8-ounce) cups a day. Additionally, take caution with medications that can raise blood pressure, including NSAIDS like ibuprofen or naproxen, and decongestants with pseudoephedrine.

Making too many lifestyle changes at once can be overwhelming. Break goals down into small, sustainable changes and choose one thing at a time to work on. Find support from family and friends to help make changes stick. Lifestyle changes not only help control blood pressure but also reduce the risk of other medical conditions and improve your physical and mental well-being.

Hypertension is a gateway diagnosis to many devastating medical conditions. For this reason, it’s crucial to understand your risk factors and adopt healthy habits. Keeping an eye on your blood pressure is a great way to start.