What is high blood pressure?
High blood pressure or “hypertension” is when the force of blood pushing against the arterial wall is chronically elevated. Having chronically elevated blood pressure adds extra strain on the smaller vessels present in the eyes, brain, and heart. If left untreated, this could result in blindness, stroke, and heart attack.
Normal blood pressure is generally 120/ 80 mmHg or lower.
What are some common symptoms of high blood pressure?
High blood pressure has been historically deemed as being a “silent killer”. That being said, the symptoms are usually not that evident, which is why one should see their doctor regularly to have a full checkup. Some general symptoms, however, include lightheadedness and dizziness. Other symptoms may include headache, shortness of breath, and nosebleeds.
What are some associated findings on high blood pressure?
Sodium/salt: This is most important for people who are “salt sensitive”. This means that increased salt intake in the diet raises blood pressure by some degree in these people.
Minerals/supplements: People with low levels of magnesium, potassium, and calcium generally have higher blood pressure.
Stress: Elevated stress levels tend to temporarily increase blood pressure, which if not controlled, can cause damage to arteries due to chronic stress. Stress may also lead to adoption of unhealthy behaviors like overeating, using tobacco, or increased alcohol consumption (Staff, 2022).
How do I reduce my risk of developing high blood pressure?
Weight management: Being overweight can bring changes in different parts of the body, one such part being the blood vessels which can cause an increase in blood pressure. Remember that losing as little as 2 pounds of body weight could result in a decrease of 1 point off your blood pressure. This way if you are overweight, losing as little less as 10 pounds could result in a loss of 5 points of the systolic blood pressure, which could correspond to reduction in risk for heart attacks, strokes, and diabetes.
Exercise/walking: Aerobic exercise, including fast walking may help, even 20 to 30 minutes a day, 3 or 4 days a week. Other exercises, such as swimming, and weight training may also help you see a reduction in blood pressure.
Smoking cessation: Ask your healthcare provider to tell you strategies for quitting smoking because smoking and using tobacco increases blood pressure temporarily. In the long run, smoking causes damage to the arterial walls and causes them to harden and be unable to carry out their function properly (Contributors, 2021).
Alcohol consumption: Limit alcohol intake as drinking too much alcohol is linked to an increase in blood pressure, which then develops into a chronic binge drinking habit that can lead to a long-term increase in blood pressure (staff, 2016).
Self-care tips:
Increase intake of fiber, potassium, magnesium, omega-3 fatty acids, antioxidants, and calcium. Also consuming things like avocado, and wild-caught fish such as salmon and trout can help in preventing high blood pressure. Reduce your consumption of daily salt intake and processed sugars/fast food. Increase garlic intake because it has anti-inflammatory properties.
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The contents of this website are based upon the views of Dr. Walker and his experience. This product is not intended as medical advice nor to diagnose, treat, cure or prevent any disease. The information is likewise not to replace the advice of a qualified health care provider. The information provided herein is intended as a sharing of general knowledge only and is not intended to be, nor is it, medical advice or a substitute for medical advice. That being said, please consult your healthcare provider before using supplements or providing supplements to children under the age of 18. If you have or suspect you have, a specific medical condition or disease, please consult your healthcare provider.
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