Introduction

Hypertension, or high blood pressure, is a common health problem. It affects many people and often has no symptoms. Understanding its causes and how to manage it is important for your health. This article will explain what hypertension is, why it happens, and how to keep it under control.

What Is Hypertension?

Hypertension means your blood pressure is too high. Blood pressure measures how hard your blood pushes against the walls of your arteries. It is shown with two numbers:

• Systolic Pressure: The first number, when your heart beats.
• Diastolic Pressure: The second number, when your heart rests between beats.

A normal reading is around 120/80 mm Hg. If your reading is 130/80 mm Hg or higher, you may have hypertension.

Causes of Hypertension

Many factors can cause hypertension, including:

1. Family History

If your parents or siblings have high blood pressure, you might be at risk.

2. Poor Diet

Eating too much salt, sugar, and unhealthy fats can raise blood pressure. Not eating enough fruits and vegetables can also contribute.

3. Lack of Exercise

Not getting enough physical activity can lead to weight gain, which can increase blood pressure.

4. Being Overweight

Extra weight puts more pressure on your heart and blood vessels.

5. Stress

Ongoing stress can lead to habits like overeating, which may increase blood pressure.

6. Age

As you get older, your blood pressure can rise.

7. Alcohol and Tobacco Use

Drinking too much alcohol or smoking can increase blood pressure.

8. Health Conditions

Conditions like diabetes and kidney disease can also cause high blood pressure.

How to Manage Hypertension

You can manage hypertension with lifestyle changes and sometimes medication. Here are some helpful tips:

1. Eat a Healthy Diet

Focus on a balanced diet:

• Reduce Salt: Aim for less than 2,300 mg of sodium daily.
• Eat More Fruits and Vegetables: Aim for at least five servings a day.
• Choose Whole Grains: Option for whole-grain bread and pasta.
• Limit Processed Foods: These often contain high salt and sugar.

2. Exercise Regularly

Aim for at least 150 minutes of moderate exercise each week. Activities like walking, swimming, or cycling are great options.

3. Maintain a Healthy Weight

Losing even a small amount of weight can help lower blood pressure. Focus on healthy eating and exercise.

4. Limit Alcohol

Drink alcohol in moderation. This means up to one drink a day for women and up to two drinks a day for men.

5. Quit Smoking

If you smoke, seek help to quit. Smoking can damage your blood vessels and raise blood pressure.

6. Manage Stress

Find healthy ways to cope with stress, such as:

• Meditation
• Deep breathing exercises
• Yoga

7. Take Medication if Needed

If your doctor prescribes medication, take it as directed. Common medications include diuretics and ACE inhibitors.

8. Monitor Your Blood Pressure

Check your blood pressure regularly at home. This can help you see how well you are managing it.

Hypertension is a serious condition that can lead to heart disease and other problems. Understanding its causes and how to manage it is essential for your health. By making lifestyle changes and following your doctor’s advice, you can keep your blood pressure under control.