The idea of how to lower high blood pressure is often a constant concern for people when thinking about improving their health; however, while it is important not to have high blood pressure, the focus should go beyond that, as what truly matters is preventing blood pressure from rising in the first place.
High blood pressure, or hypertension, is a common condition affecting millions of people worldwide, and if not treated properly, it can lead to serious cardiovascular and overall health complications.
Normal blood pressure
In the body, blood pressure is the force with which blood pushes against the walls of the arteries when the heart beats and when it rests. This force is measured in millimeters of mercury (mmHg) and is recorded as systolic pressure (the pressure when the heart contracts to pump blood) and diastolic pressure (the pressure when the heart is at rest between beats).
Generally, normal blood pressure is a reading below 120/80 mmHg, meaning 120 mmHg systolic and 80 mmHg diastolic.
When blood pressure rises above these numbers, it can be classified into the following categories:
- Prehypertension: 120–129/<80 mmHg.
- Stage 1 hypertension: 130–139/80–89 mmHg.
- Stage 2 hypertension: equal to or greater than 140/90 mmHg.
- Hypertensive crisis: above 180/120 mmHg.
A hypertensive crisis is considered a medical emergency that requires immediate care.
Symptoms of high blood pressure
In general, a person with high blood pressure does not show symptoms; for this reason, it is important to have regular medical checkups based on each person’s individual characteristics.
However, in some cases, especially when blood pressure is very high, certain warning signs may appear, such as:
- Headache: especially in the morning, often felt in the back of the head.
- Dizziness: a sensation of vertigo or that the surroundings are spinning.
- Vision problems: distorted images, double vision, or blurred vision.
- Chest pain: uncommon, but some people may feel pressure in the chest.
- Palpitations: the sensation of a rapid or irregular heartbeat.
- Fatigue: feeling tired or lacking energy without an apparent reason.
It is important to note that none of these symptoms are exclusive to high blood pressure; for this reason, if any of them appear, medical evaluation is necessary to identify the underlying cause.
How to lower blood pressure
Multiple measures can be taken to lower high blood pressure, generally involving lifestyle changes and, when needed, medications or other interventions.
- Dietary changes: following a balanced diet is essential for controlling hypertension. Increasing intake of potassium-rich foods, reducing sodium consumption, and avoiding processed foods are key steps.
- Physical activity: regular exercise is one of the most effective methods to reduce blood pressure; walking, swimming, cycling, or strength training are excellent options.
- Stress management: chronic stress is a risk factor for hypertension, so practicing stress-reduction techniques is important.
- Alcohol and smoking: excessive alcohol consumption and tobacco use are directly linked to hisgh blood pressure.
- Body weight: being overweight is a significant risk factor for hypertension, and understanding one’s ideal weight is key.
- Medication: in many cases, hypertension cannot be controlled solely through lifestyle changes. When this occurs, a doctor may prescribe antihypertensive medications to help reduce blood pressure.
Regular monitoring is also key to achieving good control over high blood pressure.
Learning how to lower high blood pressure is essential for everyone, as this can prevent serious health problems such as kidney damage, stroke, or heart attack.
Seek medical care if you identify risk factors for developing high blood pressure or if you have already been diagnosed.
At ABC Medical Center’s Cardiovascular Center, we can provide you with specialized care. Contact us!
Fuentes:
NIH, Texas Heart Institute, Cigna
