Many health problems are easy to spot. If you have severe headaches, stomach pain, or an injury, for example, you know it’s time to visit the doctor. But high blood pressure (also called hypertension) is different: It shows few or no symptoms, even though it’s quietly doing serious damage to your body. That’s why it’s called “the silent killer.”
Uncontrolled hypertension puts you at risk of heart failure, a heart attack or stroke, kidney damage, and many other health issues. These conditions can cause you to become disabled and reduce the quality of your life. In the worst case, they can be fatal.
How can you keep high blood pressure from causing dangerous health problems? These five hypertension management tips can help.
Tip #1: Know Your Risk for High Blood Pressure
Your age, gender, race, and family history all affect your high blood pressure risk.
Older people are more likely to have it, simply because our blood vessels stiffen as we age. Men are at higher risk at a younger age, while the risk for women rises once they reach 65. Black people are more likely to develop high blood pressure than people of other racial backgrounds; they also tend to have more serious cases and find some medications don’t work well for them. The risk is also high in the Hispanic community, with the CDC (Centers for Disease Control) noting that 44% of Hispanic adults have hypertension. And if high blood pressure runs in your family, you’re likely to develop it.
Tip #2: Get a Treatment Plan for Managing High Blood Pressure
If you’re at risk of developing high blood pressure, it’s important to have it checked regularly. If your doctor diagnoses you with hypertension, they’ll develop a treatment plan to get your condition under control. Everyone’s plan is a little different, but it usually involves making lifestyle changes (described below), monitoring blood pressure at home, and taking the right medication.
Your doctor will recommend regular check-ups to monitor your condition. They might also suggest an app on your phone or other easy ways to remember to check your blood pressure, take your medicine, and get your prescription filled.
Tip #3: Make Lifestyle Changes for Hypertension
One of the best ways to bring high blood pressure down and reduce your risk of health problems is to change your lifestyle. The following lifestyle changes for hypertension can help manage your blood pressure.
- Eat a heart-healthy diet. A diet that’s high in saturated fat, trans fat, sugar, and sodium can make high blood pressure more likely. Many doctors recommend the DASH (Dietary Approaches to Stop Hypertension) diet to prevent or control hypertension.
- Avoid alcohol. Limiting how much alcohol you drink, or eliminating it entirely, can help control your blood pressure. Avoiding alcohol also can reduce the odds you’ll have a stroke or develop heart failure or certain types of cancer.
- Don’t smoke. According to the American Heart Association, smoking increases the risk that plaque will build up in your arteries (which increases your risk of a heart attack or stroke), and high blood pressure speeds up plaque buildup.
- Manage your weight. Being overweight makes it harder to control hypertension and more likely you’ll develop other health problems, like diabetes and heart disease. Studies show that losing just 3 to 5 percent of your body weight can help reduce blood pressure.
- Exercise regularly. Physical activity is good for your health overall, but it’s especially helpful for managing blood pressure. Ask your doctor for guidance on what types of exercise you should do and how often.
- Get proper sleep. Did you know that if you don’t get enough sleep, it can raise your blood pressure? For better overall health, doctors recommend 7 to 9 hours of quality sleep every night.
- Manage stress. If you have a lot of stress in your life, you’re more likely to do things that raise your blood pressure—like drinking, smoking, and eating unhealthy foods. Exercise, deep breathing, meditation, and spending time with loved ones can help reduce stress.
Tip #4: Take Your Medication as Directed for Hypertension Management
If these lifestyle changes don’t bring your blood pressure down enough, your doctor might prescribe a hypertension medication. There are several types of drugs for managing high blood pressure, and the right one for you will depend on your overall health and your blood pressure level.
Since these drugs all work differently, your doctor might need to adjust the dose or switch you to a different medication to find the right solution. If you have questions or concerns about a hypertension drug’s side effects, talk with your doctor or pharmacist.
Tip #5: Get Regular Check-Ups to Manage High Blood Pressure
Once you’re diagnosed with hypertension, it’s important to see your doctor regularly for follow-up care. Besides taking your blood pressure at every appointment, your healthcare provider might ask you to keep a log of blood pressure readings at home and bring it to each visit. Be sure to follow their directions and show up for your appointments.
VNA Health Care is Here to Help!
The VNA Health Care team can help you manage your high blood pressure and avoid the dangerous consequences of uncontrolled hypertension. We have doctors, nurse practitioners clinical pharmacists, nutritionists, dietitians, counselors, and other professionals on staff, all ready to help you get your blood pressure under control. We even offer wellness classes that teach healthy cooking and eating habits.
Make an appointment with VNA to start or adjust your hypertension management plan: online here or by calling (630) 892-4355.