Understanding High Blood Pressure: Causes, Symptoms, and Prevention

High blood pressure, also known as hypertension, is a common and often silent condition that can have serious implications for your long-term health if left unmanaged. At Sheridan Medical Group, our commitment is to partner with you to prevent disease and achieve your health goals. Understanding blood pressure is a vital step in maintaining good cardiovascular health and overall well-being.

Your blood pressure is the force of your blood pushing against the walls of your arteries as your heart pumps. When this pressure remains consistently too high, it can damage your arteries and lead to significant health problems like heart disease, stroke, kidney disease, and vision loss. The good news is that high blood pressure is often preventable and manageable through lifestyle changes and, when necessary, medication.

What is High Blood Pressure?

Blood pressure is measured in two numbers:

• Systolic (top number): Measures the pressure in your arteries when your heart beats.
• **Diastolic (bottom number):

A normal blood pressure reading is typically less than 120/80 mmHg. High blood pressure is generally defined as a consistent reading of 130/80 mmHg or higher. Your Sheridan Medical Group provider can help you understand your specific readings and what they mean for your health.

The "Silent Killer": Symptoms and Causes

High blood pressure is often called the "silent killer" because it typically has no obvious symptoms. Many people can have high blood pressure for years without knowing it. That's why regular blood pressure screenings are so critical, especially during your annual physical exams at Sheridan Medical Group.

While a specific cause isn't always identified (called primary hypertension), several factors can contribute to its development:

• Genetics: A family history of high blood pressure increases your risk.
• Age: The risk of high blood pressure increases as you get older.
• Obesity: Being overweight or obese significantly raises your risk.
• Physical Inactivity: A sedentary lifestyle contributes to higher blood pressure.
• High Sodium Intake: Too much salt in your diet can lead to fluid retention and increased blood pressure.
• Low Potassium Intake: Potassium helps balance sodium; insufficient intake can negatively impact blood pressure.
• Excessive Alcohol Consumption: Heavy drinking can raise blood pressure.
• Smoking: Nicotine temporarily raises blood pressure and damages artery walls.
• Stress: Chronic stress can contribute to elevated blood pressure.
• Certain Chronic Conditions: Diabetes, kidney disease, and sleep apnea can increase blood pressure risk (this is called secondary hypertension).

Prevention and Management: Lifestyle is Key

The good news is that many cases of high blood pressure can be prevented or managed through healthy lifestyle choices. Even if you've already been diagnosed, these strategies can help lower your numbers and reduce your risk of complications.

1. Eat a Heart-Healthy Diet:
   • Focus on the DASH Diet: The Dietary Approaches to Stop Hypertension (DASH) eating plan emphasizes fruits, vegetables, whole grains, lean protein, and low-fat dairy. It limits saturated and trans fats, cholesterol, sodium, and added sugars.
   • Reduce Sodium: Aim for less than 2,300 milligrams (mg) of sodium per day, and ideally less than 1,500 mg. Avoid processed foods, canned soups, and ready meals, which are often high in sodium.
   • Increase Potassium: Foods rich in potassium include bananas, oranges, potatoes, spinach, tomatoes, and beans. Potassium helps counteract the effects of sodium.
   • Include Magnesium and Calcium: Foods like leafy greens, nuts, seeds, and low-fat dairy also play a role in blood pressure regulation.
   • Limit Saturated and Trans Fats: Choose lean meats, poultry without skin, and healthy fats like olive oil and avocados.
2. Maintain a Healthy Weight: Losing even a small amount of weight can significantly impact blood pressure. Work with your Sheridan Medical Group provider or a dietitian to create a sustainable weight management plan.
3. Get Regular Physical Activity: Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week. This could include brisk walking, swimming, cycling, or dancing.
4. Limit Alcohol Intake: If you drink alcohol, do so in moderation. For healthy adults, that means up to one drink per day for women and up to two drinks per day for men.
5. Quit Smoking: Smoking dramatically increases your risk of high blood pressure and related complications. Your Sheridan Medical Group team can provide resources and support to help you quit.
6. Manage Stress: Find healthy ways to cope with stress, such as exercise, meditation, yoga, spending time in nature, or engaging in hobbies you enjoy.
7. Get Enough Sleep: Aim for 7-9 hours of quality sleep per night. Poor sleep can contribute to high blood pressure.

Partnering with Sheridan Medical Group for Your Heart Health

Regular check-ups at Sheridan Medical Group are essential for monitoring your blood pressure and overall cardiovascular health. Our comprehensive team can help you understand your risk factors, develop a personalized prevention plan, and manage existing conditions. We believe in empowering you with the knowledge and tools to Get Well, Be Well, and Stay Well, ensuring a healthier future for your heart.

Don't wait for symptoms. Take control of your blood pressure today.