A virtual wellness program offered by the National Institute for Fitness and Sport and provided to you through your employer.

Understanding and Controlling

High Blood Pressure

What is Blood Pressure?

Two numbers are recorded when measuring your blood pressure, such as 124/82 mm Hg (millimeters of mercury).  The top or larger number (systolic pressure) measures the pressure in your arteries when your heart beats.  The bottom or smaller number (diastolic pressure) measures the pressure while your heart rests between beats.

Normal blood pressure falls within a range—it’s not one set of numbers.  It should be less than 140/90 mm Hg if you’re an adult.  If you have diabetes, renal insufficiency or heart failure, your doctor will want it to be no higher than 130/85 mm Hg.  If your blood pressure goes above this threshold and stays there, you have high blood pressure.

What Causes High Blood Pressure?

High blood pressure, also called hypertension, usually has no symptoms.  That’s why it’s called the “silent killer.”   You can have high blood pressure and not know it.  There are some factors increase your chances of developing this disease. 

Risk Factors You Can Control 

• Obesity—People with a body mass index (BMI) of 30.0 or higher are more likely to develop high blood pressure.

• Eating too much salt—This increases blood pressure in some people.

• Alcohol—Heavy and regular use of alcohol can increase blood pressure dramatically.

• Lack of exercise—An inactive lifestyle makes it easier to become overweight and increases the chance of high blood pressure.

• Stress—This is often mentioned as a risk factor.  However, stress levels are hard to measure, and responses to stress vary from person to person.

Risk Factors You Can't Control

• Race—African Americans develop high blood pressure more often than Caucasians, and it tends it occur earlier and be more severe.

• Heredity—A tendency to have high blood pressure runs in families.  If your parents or other close blood relatives have it, you’re more likely to develop it.

• Age—In general, the older you get, the greater the chance of developing high blood pressure.  It occurs most often in people over age 35.  Men seem to develop it most often between age 35 and 50.  Women are more likely to develop it after menopause.

Can High Blood Pressure Damage Your Body?

YES!!  It can hurt your body in many ways.  Mainly it adds to the workload of your heart and arteries.  Because your heart must work harder than normal for a long time, it tends to get bigger.  A slightly enlarged heart may work well, but if it’s enlarged very much, it may have a hard time meeting your body’s demands.

As you grow older, your arteries will harden and become less elastic.  This occurs in all people, regardless of blood pressure.  But having high blood pressure tends to speed up this process.

High blood pressure increases your risk of stroke.  It can also damage your kidneys and eyes.  Compared with people with controlled high blood pressure, people with uncontrolled high blood pressure are:

• Three times more likely to develop coronary heart disease

• Six times more likely to develop congestive heart failure

• Seven times more likely to have a stroke

Controlling High Blood Pressure

Take your medication.  Be sure to take your blood pressure medication.  If you suffer from adverse side-effects, speak with your doctor about other medication options. 

Lose weight.  Weight loss can greatly improve blood pressure.  Learn more about losing weight safely by working with a Health YOUniversity Online Health Coach.

Exercise.  Daily exercise can help get your blood pressure under control.  Strive for 30-60 minutes of daily moderate activity, such as brisk walking.

Control stress.  Stress can contribute to elevated blood pressure, so find a way to release stress in a healthy way.  Find a hobby, get active, or practice deep breathing or visual imagery. 

Eat more whole grains.  Ensure that at least half of the breads, cereal, and pastas you eat are whole grain, meaning they are made from whole wheat, bran, oats, and not refined flour. 

Limit sodium.  Limit your sodium intake to 2,400mg per day.  This is equivalent to 6 grams of salt—about 1 teaspoon.  Avoid convenience, canned or fast foods.

Eat plenty of fruit and vegetables.  Aim for about 5 cups of fruits and vegetables per day.  These foods are high in minerals, such as potassium, which can help lower blood pressure.

Consume more calcium.  Strive for 3-4 servings of dairy products, calcium fortified foods and beverages, beans and legumes, or vegetables high in calcium (such as broccoli and kale) each day.  Studies have shown that people with higher calcium intakes tend to have lower blood pressure.