Elevated blood pressure (BP) is one of the most common health conditions, affecting 48% of U.S. adults (CDC, 2023). Hypertension (HTN) is often called the “silent killer” because it initially presents no symptoms. BP is regulated by the kidneys, liver, adrenal glands, and baroreceptors—pressure-monitoring receptors in blood vessels. Uncontrolled BP damages the capillaries (small blood vessels) in all organs. Many individuals (about 50%) may have high blood pressure without realizing it.
Common symptoms of uncontrolled or severe hypertension (HTN) include headaches, dizziness or lightheadedness, shortness of breath, blurred vision, chest pain or palpitations, nosebleeds, vertigo, confusion or difficulty speaking, and leg swelling. However, many people with HTN may have no symptoms or only occasional, vague symptoms. The best way to detect HTN is through regular monitoring.
HTN can be prevented. If already present, it can often be reversed or significantly improved to prevent further organ damage. Normal blood pressure (BP) is typically 120/80 mmHg, with a pulse of around 70 bpm in most readings. Occasional BP elevation may be due to various factors, such as anxiety, caffeine intake, or recent physical activity.
Uncontrolled hypertension (HTN), with or without symptoms, can lead to serious complications affecting one or multiple organs. Complications include: Cardiovascular (e.g., heart attack, heart failure, aneurysms, weakening of blood vessels), Brain (e.g., stroke, dementia), Kidneys (e.g., severe kidney damage leading to end-stage kidney failure (ERSD) requiring dialysis), Eyes (e.g., hypertensive retinopathy leading to blurred vision or blindness, retinal hemorrhages), Peripheral arterial disease (e.g., trouble walking, non-healing leg ulcers, increased risk of leg amputation), sexual dysfunction (e.g., erectile dysfunction in men, decreased libido in females).
These are some of the common complications of uncontrolled hypertension. Many of them are life-altering or even fatal, significantly impacting your work, finances, and overall quality of life.
Now, let’s discuss how to prevent high blood pressure.
- Eat a balanced diet. Increase your intake of vegetables, lentils, fruits, whole grains, fish, and chicken while limiting red meat.
- Ensure adequate protein and hydration. Consume at least 50 grams of protein daily and drink over 40 ounces of water each day. You can follow the DASH or Mediterranean diets, modifying them to suit your taste and culture if needed. High-protein foods include Greek yogurt, fish, chicken, quinoa, and peanuts.
- Reduce salt (sodium) intake. Limit sodium consumption to less than 1,800 mg per day by checking food labels and ensuring the total daily intake stays within this limit. Avoid adding salt to cooked food. Consuming potassium-rich foods such as bananas, green vegetables, oranges, tomatoes, and potatoes can also help lower blood pressure.
- Maintain a healthy weight. Aim for a BMI between 18 and 25 and a waist circumference of less than 40 inches for men and less than 35 inches for women. A balanced diet, portion control, and regular physical activity are essential for maintaining a healthy weight. If you are overweight or obese, additional planning and support may be needed to reach a healthy range. Even losing 10% of your body weight can provide significant benefits, including normalizing blood pressure.
- Exercise. Stay physically active. All formal and informal activities matter. Walking 20-30 minutes daily, playing ball games, rope jumping exercises, resistance band exercises, etc. Ideally, 30-40 minutes of exercise 4-5 days a week is sufficient. Do the exercises that you enjoy.
- Lifestyle changes. Quit smoking or tobacco use, and limit alcohol consumption to fewer than five drinks per week. Ensure adequate sleep—7-8 hours per night for adults. Reduce chronic stress by eliminating unnecessary tasks and engaging in hobbies and relaxation exercises.
- Reduce ultra-processed foods and sugar intake. Ultra-processed foods undergo extensive industrial processing and often contain high levels of carbohydrates, sugars, and artificial additives. Examples include pastries, pre-prepared meals, cakes, chips, sausages, and hot dogs. You can refer to the TrueFood Research Database for more details. In most grocery stores, aside from the produce section, many packaged items are highly processed. Some sources suggest that these foods have mild addictive properties and may contribute to various health issues.
It may seem like a long to-do list, but, in essence, it comes down to maintaining a sensible diet, staying active, keeping a healthy weight, and making positive lifestyle changes.
Now for the *disclaimer*: Always follow your doctor’s advice. Do not stop or change your medications or dosages without consulting your doctor. You and your doctor are a team and should work together to keep you healthy while minimizing the need for medication whenever possible.
As your health improves, your medication requirements may decrease.
