Hypertension: Understanding a Silent Killer

Chronically high blood pressure — or hypertension — can cause damage to your blood vessels and internal organs including your heart. Currently affecting nearly half of adults in the United States, hypertension has been called a silent threat because the condition itself has no symptoms. However, the effect on your body can be life-threatening over time. Engaging in healthy lifestyle behaviors at all stages of life can help to decrease your risk.

What You Can Do about High Blood Pressure

The first thing you can do is visit your doctor for routine checkups. Chronic hypertension increases the risk for cardiovascular disease and other serious health issues. Even though high blood pressure rarely shows symptoms, the abnormal force of blood through the arteries, over time, can cause damage to your organs, including your heart, blood vessels and kidneys.

Blood pressure is typically checked each time you visit the doctor’s office. A blood pressure of less than 120 over 80 is considered healthy. The top number, known as systolic pressure, often gets more attention when discussing the severity of high blood pressure. However, it's important to keep both numbers in the healthy range. If necessary, your doctor will discuss treatment options. Meanwhile, a registered dietitian nutritionist can provide you with guidance on a healthy lifestyle to help lower your blood pressure.

Hypertension Risk Factors

Your risk of developing hypertension is higher based on a combination of risk factors. Some of these risk factors are things that can be controlled, such as diet, activity level, and tobacco and alcohol use. Other risk factors cannot be controlled, including age, race and genetics. Individuals who have diabetes, are pregnant or have a body mass index (BMI) in the obese category also are at increased risk for hypertension.

Healthy Lifestyle Choices to Reduce Risk of Hypertension

Getting regular physical activity, limiting alcohol consumption, avoiding tobacco and focusing on a healthful eating style are all ways to help reduce your risk of developing hypertension.

Adults should aim for at least 150 minutes per week of moderate-intensity physical activity. This includes activities such as brisk walking and bicycling.

Additionally, adults of legal drinking age who choose to drink (and it is not contraindicated, such as during pregnancy), should limit alcohol to one drink per day for women and no more than two drinks per day for men.

Since most Americans are getting too much sodium from the foods they eat, it's important to learn ways to reduce it. Simply lowering sodium intake may have a significant impact on blood pressure and improve overall health.

Individuals at risk of high blood pressure may be advised to follow the Dietary Approaches to Stop Hypertension (DASH) diet to lower their blood pressure. The DASH diet is rich in fruits and vegetables and low in saturated fat and sodium. Studies show that the DASH diet can help lower your blood pressure.

Keeping up with regular health appointments is important, especially if you have a chronic condition like diabetes. Remember that high blood pressure rarely shows symptoms, so following a healthy lifestyle can help to lower your risk.