Are you neglecting the dangers of high blood pressure? Although more people with high blood pressure are maintaining healthy levels, the majority still struggle to control it. Uncontrolled high blood pressure puts you at risk for a host of health issues, including heart disease, stroke, and kidney disease. But fear not! There are steps you can take to manage your high blood pressure and protect your health.
The truth about high blood pressure control
Studies carried out by the National Center for Health Statistics (NCHS) suggest that efforts to control high blood pressure are improving in the US. They interviewed 9,320 hypertensive participants in the National Health and Nutrition Examination Survey (NHANES) from 2001 to 2010.
The study revealed a significant increase in the number of people who controlled their high blood pressure, from 29% a decade ago, to 47% in 2010. However, there’s still a long way to go, as 53% of subjects lacked control over their blood pressure.
Interestingly, older Americans, African-Americans, and people with diabetes or chronic kidney disease struggled more to keep their high blood pressure in check. Additionally, Mexican-Americans had the lowest likelihood of controlling their hypertension.
Why is high blood pressure so dangerous?
When your blood pressure is too high, your arteries suffer damage, leading to hardening and narrowing, limiting blood flow to various organs. Over time, these organs, like your heart and kidneys, don’t receive the oxygen and nutrients they need. Furthermore, high blood pressure strains your heart, as it must work harder to pump blood.
The long-term risks of uncontrolled high blood pressure include:
- Heart disease, heart attacks, and heart failure
- Stroke
- Kidney disease and eventual failure
- Vision loss
Simply put, taking control of your blood pressure is essential for your overall health and longevity.
How can you control your high blood pressure?
If you’re among the millions of people who need to get their high blood pressure under control, don’t lose hope. There are several simple lifestyle changes you can make to keep your blood pressure in check, improving your heart health and reducing the risk of complications. These include:
Improve your diet
Aim to eat more fruits, vegetables, lean proteins, and whole grains. Limit your intake of processed foods, sugar, and sodium. You may consider adopting the DASH (Dietary Approaches to Stop Hypertension) diet, which was specifically designed to help lower blood pressure.
Maintain a healthy weight
If you’re overweight, losing even a few pounds can significantly reduce your blood pressure. Work with your healthcare provider to determine your ideal weight and to create a weight-loss plan tailored to your needs.
Exercise regularly
Physical activity strengthens your heart, which helps it pump blood more efficiently. Aim for at least 150 minutes of moderate-intensity aerobic exercise, like brisk walking, swimming, or cycling, every week, or 75 minutes of vigorous exercise, like running or HIIT (High-Intensity Interval Training) workouts.
Limit alcohol and quit smoking
Excess alcohol consumption can raise blood pressure, while smoking directly damages your arteries. Cutting back on alcohol and quitting smoking can both lead to significant improvements in blood pressure control.
Manage stress
Chronic stress can contribute to high blood pressure. Implement stress-reduction techniques, such as deep breathing, meditation, yoga, or counseling, to help manage stress and keep your blood pressure at healthy levels.
Regularly monitor your blood pressure
Frequent blood pressure checks can help you stay on top of any fluctuations. Home blood pressure monitors are an excellent investment to track your status. Additionally, make sure to attend routine check-ups with your healthcare provider to assess your overall health.
Take your medications as prescribed
Some individuals may require medications to control their high blood pressure effectively. Ensure you take the prescribed medication regularly and discuss any concerns or side effects with your doctor, who may adjust your treatment plan as needed.
The bottom line: Don’t let high blood pressure control your life
By implementing these lifestyle changes and working closely with your healthcare provider, you can effectively control your high blood pressure. With commitment and consistency, you’ll be better equipped to live a healthier, happier life – free from the risks associated with uncontrolled blood pressure.
