Prevention of Hypertension

What is Hypertension?

Hypertension, also known as high blood pressure, is a medical condition that affects nearly half of adults in the United States (45%). According to the CDC, 108 million people have hypertension, defined as people either having a blood pressure greater than 130/80 mm Hg (milliliters of mercury) or are taking medication for hypertension. Hypertension is the abnormally elevated blood pressure within blood vessels and the circulatory system. 

The circulatory system includes the heart, veins, arteries and capillaries. Hypertension will cause problems over time, often severe problems if not managed properly. At its worst, hypertension can cause heart attacks, strokes, and kidney failure. 

Hypertension Causes

Hypertension is caused by environmental and/or genetic factors that increase the pressure within the circulatory system. The exact etiology of hypertension remains unclear, but a number of risk factors are strongly and independently associated with its development. These risk factors include:

• Age – advanced age is associated with increased blood pressure.
• Obesity – obesity and weight gain are major risk factors for hypertension.
• Family history – hypertension is about twice as common in people who have one or two hypertensive parents.
• Race – hypertension tends to be more common and severe in Black patients.
• Obstructive sleep apnea – disordered breathing during sleep appears to be a risk factor for hypertension.

Family history of hypertension increases your chance of developing high blood pressure. It is important to discuss family history related to medical problems with your doctor because often diseases are passed down from one generation to the next. 

Environmental factors including diet, exercise, and medical compliance are factors that determine the likelihood of developing hypertension. Risk factors that are under your control include:

• High sodium diet – excess sodium intake >2.3 grams/day increases your risk of hypertension
• Excessive alcohol consumption – excess alcohol intake is associated with the development of hypertension.
• Physical inactivity- physical inactivity increases the risk of hypertension development.
• Oral contraceptives- particularly those with higher doses of estrogen can cause hypertension.
• NSAIDs- particularly chronic use of nonsteroidal anti-inflammatory agents can have effects on blood pressure.
• Antidepressants such as tricyclics, SSRIs, and MAOIs can increase blood pressure.

The focus is always on primary prevention. The best approach to primary prevention of hypertension is a combination of lifestyle changes. These lifestyle changes include losing excessive weight, moderation of alcohol intake, and consuming foods low in salt and high in nutrients such as fruits, vegetables, and low-fat dairy products.

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Related: How to Understand Blood Pressure Ranges by Age

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How to Prevent Hypertension

Visiting your primary care doctor each year for your checkup is important in determining illnesses at their early stages, thus making them more treatable. Hypertension will most likely be caught early at primary care visits which assist with the management and possible cure of hypertension.

Hypertension is called the silent killer because it is often overlooked. Many diseases will alarm us with pain or other obvious symptoms. Sometimes people with hypertension will have vague symptoms or no symptoms at all, which makes the need to see a doctor more difficult or seem unnecessary. Many people mistakenly think since there is no pain or symptoms, there is no need to be concerned. However, hypertension can cause serious problems over time, such as a heart attack, stroke, or kidney disease.

Primary prevention is defined as trying to prevent yourself from getting a disease, such as with lifestyle choices, while secondary prevention is defined as trying to detect a disease early and prevent it from getting worse, such as with screening tests like lab work or doctor visits. Tertiary prevention is defined as trying to improve the quality of life and reduce the symptoms of a disease you are already diagnosed with, such as with prescription medications and lifestyle changes.

Luckily, you have a lot of control over your blood pressure. To prevent and even lower your blood pressure, you can:

• Lose weight (if you are overweight)
• Choose a diet low in fat and rich in fruits, vegetables, and low-fat dairy products
• Reduce the amount of salt you eat
• Do something active for at least 30 minutes a day on most days of the week
• Cut down on alcohol (if you drink more than 2 alcoholic drinks per day)
• Quit smoking, if you smoke.

Keep in mind when measuring your blood pressure, the numbers might change depending on whether you recently had caffeine, just exercised, or feel stressed. It’s good to measure your blood pressure daily and at the same time each day. 

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Related: Hypertension Medications 

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Hypertension Diet

The DASH diet is often used to help people manage hypertension. The eating plan is known as the “Dietary Approach to Stop Hypertension” (DASH) diet. According to research funded by the NIH, utilizing the DASH diet can reduce blood pressure by 11 mmHg if you have high blood pressure. Taking control of your high blood pressure could be as easy as making some simple dietary changes. 

Hypertension can be treated by controlling your diet. Some foods help reduce blood pressure. The following foods reduce blood pressure:

• Fruits and vegetables
• Whole grains
• Lentils, chickpeas, beans
• Walnuts, almonds, peanuts
• Fat-free or low-fat milk and milk products
• Fish 
• Low salt meals
• Lean meats

Foods to avoid if you have hypertension:

• Deli meats
• Soda
• Chips 
• Pantry snacks (snack foods)
• Sugar, sweets
• Refined grains (white bread, white rice, most forms of pasta)

Hypertension Exercise Program

Maintaining a healthy body weight can reduce high blood pressure. Exercise promotes heart and circulatory system health, which helps maintain a healthy blood pressure. Exercise is a tool used to treat hypertension and maintain a healthy blood pressure.

What is the best exercise for hypertension? The best exercise for hypertension is aerobic, dynamic resistance, or isometric resistance training for 30 minutes a day, 5 days a week. Examples of these types of exercises include:

• Swimming
• Cycling
• Walking/running
• Rowing
• Squats
• Climbing stairs
• Push-ups
• Wall sit
• Plank holds
• Overhead hold

According to the American Heart Association, hypertension is linked to better outcomes when a healthy diet and exercise are practiced regularly.

Hypertension Prevention Online

If you are concerned about developing hypertension or hypertension runs in your family, talk to a doctor about hypertension prevention measures.

PlushCare offers online appointments to speak with a board-certified doctor about your heart health. Book an appointment today to follow up on your heart health and to talk to a doctor about your treatment plan. Take control of your health today.

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Read More About Hypertension Prevention

• Hypertension Symptoms
• What Causes High Blood Pressure?
• High Blood Pressure Education Month

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