By Omar Ibarra, PA
Almost half of American adults have hypertension, or high blood pressure, and about half of them don’t realize it. That’s because hypertension often exists without symptoms.
Even without noticeable effects, high blood pressure poses significant risks. It negatively impacts the body over time, increasing the likelihood of serious issues including heart attack and stroke. The good news is that high blood pressure can be managed. By monitoring your blood pressure, making healthy lifestyle choices, and using medication when appropriate, you can prevent problems from developing.
What is hypertension?
In the simplest terms, hypertension refers to elevated blood pressure in the arteries. When pressure rises above the recommended level, it becomes more difficult for your heart to pump, increasing strain on the heart and other organs.
Blood pressure is measured by assessing pressure when the heart is active (systolic) and at rest (diastolic). Together, the top (systolic) and bottom (diastolic) numbers give an accurate picture of what is happening in the body. Healthy blood pressure is defined as at or below 120/80 mmHg. Hypertension is diagnosed in stages. Stage 1 hypertension is diagnosed when the systolic reading is 130-139 or the diastolic reading is 80-89. Stage 2 hypertension is diagnosed when the systolic reading is 140 or higher or the diastolic reading is 90 or higher.
Anything above 180/100 mmHg is dangerous. At that level, you might experience headaches, dizziness, vision issues, or shortness of breath. If you do, seek care immediately.
I often advise my patients to get a home cuff to monitor their blood pressure. Many pharmacies also offer machines for self-checks. For an accurate reading, sit up straight without crossing your legs and hold the cuff at heart level. Don’t take your blood pressure when you are feeling stressed or shortly after exercise. If you get a high reading, take it again an hour later. If your readings are consistently high, contact your medical provider to discuss next steps.
What causes hypertension?
In some cases, high blood pressure is genetic, but for most people it stems from lifestyle factors. A high-salt diet, lack of exercise, obesity, smoking, and chronic stress are common contributors. Inadequate sleep, including from sleep apnea or insomnia, also make an impact. Mental health issues like anxiety, depression, and post-traumatic stress can elevate blood pressure, as can drug and alcohol use. Even if you only drink on weekends, that alcohol consumption can lead to elevated blood pressure throughout the week.
Blood pressure also tends to rise with age because our artery walls harden and lose flexibility as we get older.
Common misconceptions
One of the biggest misconceptions I see is people thinking they don’t have high blood pressure because they feel fine. Hypertension is known as a silent killer because of all of the harm it causes in the body over time when left untreated. Over the years, high blood pressure can lead to serious damage to kidneys, your vision, your heart, and more. Just because you feel fine now doesn’t mean you don’t have hypertension – and by the time symptoms arise, a lot of damage may have been done.
How can you get it under control?
I recommend that people with high blood pressure start by looking at lifestyle factors like diet and exercise. Regular exercise lowers blood pressure. A good goal: Take a 30-minute walk every day. It’s also important to examine your diet. Excessive salt intake increases hypertension risk, and salt can be sneaky, hiding as a preservative in canned, frozen, or processed foods. If you are overweight, your risk is higher. Talk with your medical provider about healthy, gradual weight loss. Don’t smoke or use illegal drugs, and drink in moderation if at all.
Sleep is so important when it comes to our health. Aim for seven to nine hours per night. If you aren’t sleeping well, try to determine the cause. Can you change your habits? Can you deal with sources of stress? Breathing exercises, talk therapy, exercise, and meditation can all help. Talk with your medical provider about the best options for you.
For patients with dangerous blood pressure levels, and for those whose blood pressure doesn’t respond to lifestyle changes, medication can help.
I encourage everyone to check their blood pressure regularly, talk with a medical provider if you feel any symptoms or see elevated numbers, and make the best choices you can when it comes to diet, exercise, sleep, and stress. These habits not only reduce the risk of hypertension, they help us live better, healthier, more enjoyable lives.
Omar Ibarra, PA, is a primary care provider at MCHC Health Centers, a community-based and patient-directed organization that provides comprehensive primary healthcare services as well as supportive services such as education and translation that promote access to healthcare. MCHC includes Hillside Health Center and Dora Street Health Center in Ukiah, Little Lake Health Center in Willits, and Lakeview Health Center in Lakeport.
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