If you have been diagnosed with hypertension, it is important that you continue your treatment plan, including healthy lifestyle changes, to help control your blood pressure and prevent heart disease.
Hypertension (high blood pressure) is when the pressure in your blood vessels is too high. This condition is widespread and can be dangerous if untreated, yet often has no noticeable symptoms. The only reliable way to detect it is by regularly checking your blood pressure.
Hypertension is one of the leading causes of early death globally, and reducing its prevalence by 33% from 2010 to 2030 is a key target in global health efforts to tackle noncommunicable diseases
What high blood pressure means
Blood pressure is written as two numbers. The first, called systolic pressure, indicates the force in the blood vessels when the heart contracts. The second, known as diastolic pressure, shows the force when the heart rests between beats.
Hypertension is diagnosed if, on two separate days, systolic pressure is consistently 140 mmHg or higher and/or diastolic pressure is consistently 90 mmHg or higher.
Key factors that may lead to hypertension
According to the World Health Organization (WHO), things that increase the risk of having high blood pressure include:
- older age
- genetics
- being overweight or obese
- not being physically active
- high-salt diet
- drinking too much alcohol
Modifiable risk factors for hypertension include an unhealthy diet (such as high salt intake, a diet rich in saturated and trans fats, and low fruit and vegetable consumption), lack of physical activity, tobacco and alcohol use, and being overweight or obese. Environmental factors also play a role, with air pollution being particularly significant for hypertension and related health issues.
Non-modifiable risk factors include having a family history of hypertension, being over 65 years of age, and having other health conditions such as diabetes or kidney disease.
Common symptoms
Most people with hypertension don’t feel any symptoms. Very high blood pressures can cause headaches, blurred vision, chest pain and other symptoms.
People with very high blood pressure (usually 180/120 or higher) can experience symptoms including: severe headaches, chest pain, dizziness, difficulty breathing, nausea, vomiting, blurred vision or other vision changes.
Keep in mind that..
The only way to detect hypertension is to have a health professional measure blood pressure. Having blood pressure measured is quick and painless. Although individuals can measure their own blood pressure using automated devices, an evaluation by a health professional is important for assessment of risk and associated conditions.
Dos and Don’t’s for adopting a healthier lifestyle
Lifestyle changes can significantly help manage high blood pressure and benefit anyone diagnosed with hypertension. Although these changes are effective, many people may still need to take prescribed medication alongside lifestyle adjustments.
Here are some lifestyle changes that can help prevent and reduce high blood pressure.
Do:
- Eat more vegetables and fruits.
- Limit time spent sitting and be more physically active. Activities can include walking, running, swimming, dancing, or strength-building exercises like lifting weights.
- Aim for at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity.
- Include strength-building exercises two or more days each week.
- Lose weight if you are overweight or obese.
- Take medications exactly as prescribed by your healthcare professional.
- Attend regular check-ups with your healthcare provider.
Don’t:
- Avoid excessive salt intake (try to stay under 2 grams per day).
- Steer clear of foods high in saturated or trans fats.
- Refrain from smoking or using tobacco products.
- Limit alcohol intake to no more than one drink per day for women and two drinks per day for men.
- Never skip or share your prescribed medication.
Key figures at a glance
(source: WHO)
- An estimated 1.28 billion adults aged 30–79 years worldwide have hypertension, most (two-thirds) living in low- and middle-income countries
- An estimated 46% of adults with hypertension are unaware that they have the condition.
- Less than half of adults (42%) with hypertension are diagnosed and treated.
- Approximately 1 in 5 adults (21%) with hypertension have it under control.
