Blood pressures of 120-139 / 80-89 are considered prehypertension. Stage 1 Hypertension is 140-159 / 90-99. Stage 2 Hypertension is 160 or higher / 100 or higher. [2] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
Whichever number puts you into the highest stage is the diagnosis you will be given. For example, if your blood pressure is 162/79, you have Stage 2 Hypertension.
If you are obese, have diabetes, or have dyslipidemia, you are more prone to high blood pressure. Weight gain is a major risk factor. In early disease, it is the result of increased cardiac output as your body has to work harder against increased weight. Overtime, fat and sugar metabolism is disrupted, which leads to increased blood pressure. Diabetes and dyslipidemia are also diseases of deregulation of sugar and fat metabolism, respectively. Those who experience a great deal of stress, or have hostile or anxious personalities, as well as those who suffer from depression, have been shown to be more prone to developing hypertension. Hypertension is more common and more severe in those who are black. This is thought to be the result of both environmental, socioeconomic, and genetic factors. [4] X Trustworthy Source Journals of the American Heart Association Open Access, peer-reviewed journals focusing on cardiovascular and cerebrovascular diseases, as well as related scientific research. Go to source
You can also have this kind of high blood pressure if you have adrenal gland tumors, which can secrete hormones that affect heart rate, contraction of blood vessels, and kidney function, possibly leading to an increase blood pressure. Other factors include thyroid problems, which cause abnormal levels of thyroid hormones and can affect heart rate and increase blood pressure. Obstructive sleep apnea puts stress on the entire respiratory and cardiovascular systems, which over time leads to hypertension. Certain medications, both prescription and over-the-counter, have been shown to raise blood pressure. These include certain types of oral contraceptives, NSAIDs, antidepressants, steroids, decongestants, and stimulants. This is also true for illegal use of drugs such as cocaine and methamphetamines, which can raise blood pressure significantly. [5] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source An unhealthy diet high in salt can also lead to conditions that produce high blood pressure.
You should test your blood pressure at a pharmacy or purchase your own home blood pressure monitor to see how yours fluctuates. if you think it is running high, you should see a doctor so she can monitor it.
If you feel that this is more than you can manage, the AHA insist that you do as much as you can to start. Any activity is better than no activity. Do your best to get as much exercise as you can. Even if it is going for a short walk, that is better than sitting on the couch. [8] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source This can have the added benefit of helping you lose weight. Both a healthy diet and exercise should result in weight loss, which can lead to significant falls in blood pressure. [9] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source
If you feel like you are struggling with anxiety or depression, speak to your healthcare professional.
Heavy drinkers who want to limit their alcohol intake should slowly lower intake over the course of several weeks. Heavy drinkers who suddenly cut back alcohol intake put themselves at risk to develop severe high blood pressure. [12] X Research source
To figure out how much you consume a day, you need to know how much caffeine is in common things you consume. An 8 oz coffee has 100-150mg, a 1 oz espresso has 30-90 mg, and an 8 oz caffeinated tea has 40-120 mg.
Try holly leaf extract, which is used as a tea in China and is supposed to help blood vessels enhance circulation and blood flow to the heart. You can also try hawthorn berry extract, which is supposed to improve the supply of blood to the heart and help to support the metabolism of the heart. [15] X Research source Taking garlic extract is supposed to help prevent heart disease. High blood pressure and cholesterol are also rumored to be somewhat controlled by garlic. [16] X Research source Hibiscus, which you can get as a supplement or drink in tea, can act like a diuretic and may have actions that mimic medications such as ACE inhibitors and hypertension medications. You can also try ginger-cardamom tea, which is used in India to naturally reduce blood pressure. Drinking coconut water, which contains potassium and magnesium, can help with normal muscle function. Taking Fish oil, which is a concentration of omega-3 fatty acids, may help with fat metabolism and reduce the risk of heart attack and stroke. [17] X Research source
Most of the dietary advice that follows will take the DASH diet as its model. If you want to know more about the DASH diet and other dietary advice, schedule an appointment with your doctor.
The current recommended daily intake of salt is set by the 2010 Dietary Guidelines for Americans at 2,300 mg. [20] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source If your doctor believes that you belong on a low-sodium DASH diet, you should probably consider lowering your daily salt intake to about 1,500 mg. That’s less than a teaspoon of salt per day. Many processed foods contain high levels of sodium. Be careful of processed foods when considering how much salt your body is getting. Even processed foods that don’t taste salty may have significantly more salt than is healthy. You can check the packaging on most foods to see how much sodium it has. Sodium is listed in milligrams (mg) on every nutrition label. Be mindful of serving sizes and track the sodium you consume each day to try to keep it below 1500 mg. [21] X Trustworthy Source American Academy of Family Physicians Organization devoted to improving the health of patients, families, and communities Go to source
Quinoa, bulgar, farrow, oats, rice, wheat berries, and barley are all good sources of whole grains. If you’ve got a choice, opt for whole grain pasta instead of regular pasta, brown rice instead of white rice, and whole wheat bread instead of white bread. Always look for labels that clearly state 100 percent whole grain or 100 percent whole wheat. Choose food that is as unprocessed as possible. If it comes out of a bag, a drive through, or in a box with more than 3 ingredients, it is probably too processed. If is comes out of a tree or is grown in the ground, it is more than likely healthier.
These vitamins are needed by the body to keep it running and help lower high blood pressure.
Leave on the edible peels of fruits for extra fiber and roughage. The peels of apples, kiwis, pears, and mangos can all be eaten and enjoyed along with the fruit.
When eating lean protein, be sure to trim away any fat or skin from the meat before cooking. Never fry your meat. Try grilling, broiling, roasting, boiling, or poaching instead as a way to cook your meat. Make sure to get lots of fresh (not fried) fish in your diet. Fish such as salmon contain heart-healthy omega-3 fatty acids, which help ease high blood pressure instead of contributing to it. [23] X Research source
This restriction is because nuts, seeds, and legumes are high in calories and should be consumed in moderation. Eat foods such as almonds, flax seeds, walnuts, sunflower seeds, lentils, peas, and kidney beans.
Possible side effects of this medication include low potassium, which can lead to muscle weakness and irregular heart beat, as well as low sodium, which can lead to dizziness, vomiting, and fatigue. [25] X Research source
Possible side effects include swelling in the lower extremities and decreased heart rate. [26] X Research source
Major side effects include low blood pressure and a lower pulse, which can cause dizziness and fainting. They also cause elevated potassium, which can cause muscle weakness, irregular heart beat, and cough. Up to 20% of patients taking an ACE inhibitor will develop a dry, hacking cough, generally within 1-2 weeks of starting the medication. ACE inhibitors and ARBs work well for younger patients ranging from 22-51 years old. [28] X Research source
Side effects for beta blockers include cough (if one has a tendency for asthma or allergies) and shortness of breath, low blood sugar, high potassium, depression, fatigue, and sexual dysfunction. Side effects for alpha blockers include headache, nausea, weakness, and weight gain. Beta blockers work well for younger patients ranging from 22-51 years old. [29] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
