High blood pressure or hypertension is one of the biggest risk factors for heart diseases. It occurs when the force of blood in your arteries and other blood vessels is too high, leading to damage. Untreated hypertension can not only affect your heart but can also cause a lot of problems for your kidneys and brain.
Many factors can increase your risk of high blood pressure. This includes modifiable and non-modifiable risk factors. While the former can be prevented with necessary measures, the latter, which involves age and family history, cannot be prevented. But you can take steps to lower your risk by changing the factors you can control. In this article we will discuss five such 'modifiable' risk factors that are in your control. Dr Chandrashekhar, Associate Director-Cardiology, Max Super Speciality Hospital, Shalimar Bagh, helps with insights.
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What Is Considered A High Blood Pressure
Blood pressure is measured in millimetres of mercury (mmHg) and has two aspects to it namely systolic pressure, which is the higher number and represents the pressure in the arteries when the heart contracts and pumps blood into the arteries, and diastolic pressure, the lower number, which represents the pressure in the arteries when the heart is at rest between beats.
According to the American Heart Association (AHA), a normal blood pressure refers to systolic less than 120 mmHg and diastolic less than 80 mmHg. If you have a systolic pressure at 130 mmHg or higher, and/or a diastolic pressure of 80 mmHg or higher, it is considered as high blood pressure.
Modifiable Risk Factors Of High Blood Pressure
According to the World Health Organization (WHO), an estimated 100.28 billion adults aged 30–79 years worldwide have hypertension, of which 46% are unaware that they have the condition. Only 1 in 5 adults with hypertension have it under control.
Dr Chandrashekhar says, “Preventing hypertension is crucial because it significantly reduces the risk of serious health complications like heart disease.”
“By maintaining healthy blood pressure levels through lifestyle changes and medical management, individuals can safeguard their overall well-being and enhance their quality of life,” he adds. Having said that, here are the risk factors of high blood pressure that can be prevented:
Unhealthy diet
Consuming too much salt, saturated fats, and cholesterol, should be avoided as they contribute to high blood pressure. Instead, one should have enough fruits, vegetables, and whole grains.
Obesity and physical inactivity
Leading a sedentary lifestyle without regular exercise can increase the risk of developing high blood pressure. Thus, one should exercise regularly and be physically active.
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Excessive alcohol consumption
Drinking alcohol in excess can raise blood pressure. It's important to limit alcohol intake to recommended levels.
Tobacco use
Smoking and tobacco use can damage blood vessels and increase the risk of high blood pressure.
Stress
Chronic stress and an inability to manage it effectively can contribute to high blood pressure over time.
Bottomline
Note that blood pressure readings can fluctuate, which is why a single high reading doesn't necessarily mean you have hypertension. You must have multiple readings taken at different times and if it is consistently too high, speak with a healthcare professional to plan a way forward. Most importantly, aim to prevent the condition, especially by making changes that are in your control.
