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  High blood pressure (HBP), also known as hypertension, is a common medical condition that affects millions of people worldwide. It occurs when the force of blood pushing against the walls of your arteries is consistently too high. Over time, this can lead to serious health problems such as heart disease, stroke, and kidney failure. Understanding and managing HBP is crucial for maintaining good health and preventing complications.
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What is High Blood Pressure?

Blood pressure (BP) is measured using two numbers: systolic and diastolic. The systolic number (the top number) measures the pressure in your arteries when your heart beats, while the diastolic number (the bottom number) measures the pressure in your arteries when your heart is resting between beats. A normal BP reading is usually around 120/80 mmHg. HBP is defined as a consistent reading of 130/80 mmHg or higher.

Causes of High Blood Pressure

Several factors can contribute to high blood pressure. These include:

  • Unhealthy Diet

Consuming too much salt, saturated fats, and cholesterol can increase your BP. Eating a diet rich in fruits, vegetables, whole grains, and lean proteins can help manage BP.

  • Lack of Physical Activity

Regular physical activity helps your heart and blood vessels stay strong and flexible. A sedentary lifestyle can lead to weight gain, which increases the risk of HBP.

  • Obesity

Being overweight or obese puts extra strain on your heart and can lead to HBP.

  • Genetics

HBP often runs in families. If your parents or other close relatives have high blood pressure, you are more likely to develop it.

  • Stress

Chronic stress can contribute to HBP. Learning to manage stress through relaxation techniques, exercise, or counselling can help lower your BP.

  • Smoking and Alcohol

Smoking and excessive alcohol consumption can raise your BP. Quitting smoking and limiting alcohol intake can improve your BP and overall health.
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Symptoms of High Blood Pressure

High blood pressure is often called the “silent killer” because it usually has no symptoms. Many people with HBP do not know they have it until they experience a serious health problem. However, some people may experience headaches, shortness of breath, or nosebleeds. These symptoms are not specific to HBP and usually do not occur until it has reached a severe or life-threatening stage.

Diagnosing High Blood Pressure

The only way to know if you have high blood pressure is to have it checked regularly by a healthcare professional. BP is measured using a cuff placed around your upper arm. It is important to have regular check-ups, especially if you have risk factors such as a family history of HBP, obesity, or a sedentary lifestyle.

Managing High Blood Pressure

Managing high blood pressure involves lifestyle changes and, in some cases, medication. Here are some key strategies for managing HBP:

  • Healthy Diet

Follow a heart-healthy diet such as the DASH (Dietary Approaches to Stop Hypertension) diet. This diet emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy products. Reducing salt intake is also crucial for managing BP.

  • Regular Exercise

Aim for at least 30 minutes of moderate physical activity most days of the week. Activities such as walking, jogging, swimming, and cycling can help lower blood pressure.

  • Weight Management

If you are overweight, losing even a small amount of weight can help reduce your BP. Focus on a balanced diet and regular exercise to achieve and maintain a healthy weight.

  • Limit Alcohol and Quit Smoking

Reducing alcohol intake and quitting smoking can significantly improve your BP and overall health. Seek support from healthcare professionals or support groups if needed.

  • Stress Management

Practice relaxation techniques such as deep breathing, meditation, or yoga to manage stress. Finding healthy ways to cope with stress can have a positive impact on your blood pressure.

  • Medications

In some cases, lifestyle changes alone may not be enough to control high blood pressure. Your doctor may prescribe medications to help lower your BP. It is important to take your medications as prescribed and follow up with your doctor regularly.
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Final Thoughts

High blood pressure is a serious condition that requires ongoing management. By understanding the causes, risks, and strategies for managing high BP, you can take control of your health and reduce the risk of complications. Regular check-ups, a healthy lifestyle, and adherence to prescribed medications can help you maintain healthy BP and improve your overall well-being.
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This article was first published on 8th August 2024

chidiogo-akaelu

Chidiogo Shalom Akaelu holds a degree in English and Literary Studies, from the University of Nigeria. She is a freelance writer, editor and founder of Loana Press, a budding online publishing outlet.

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