How to Reduce High Blood Pressure According to Medical Experts
Struggling with high blood pressure? We recorded this webinar just for you!
Join Nice’s Nurse Practitioner, Mary Redwine, to discuss what causes high blood pressure, how it can impact you, and what treatments can help you take control of your health and reduce your risk of developing further complications.
High Blood Pressure Statistics
47% of U.S. adults and 1.3 billion people worldwide have high blood pressure. But that’s only those who’ve been diagnosed. The real numbers are probably much higher.
High blood pressure is the single most common risk factor as a cause of death. In 2020 alone, 670,000 deaths in the U.S. were linked to high blood pressure.
These are scary statistics, but the good news is we can change them!
What is Blood Pressure?
Blood pressure is a measure of the force of blood flowing through your blood vessels. Your heart pumps blood, and the vessels transport it throughout your body, supplying oxygen and nutrients while removing waste.
What is a Healthy Blood Pressure Range?
For most adults, a healthy blood pressure average is around 130/80. The top number, 130, represents the maximum pressure your arteries experience when your heart beats, while the bottom number, 80, represents the minimum pressure.
Here’s a helpful graphic that shows when your numbers start to get outside of the ideal blood pressure metrics:
What Causes High Blood Pressure?
Some common causes of high blood pressure are:
Excess body weight
Chemicals and medications
Chronic stress
Genetics
Underlying health conditions
What is the Impact of High Blood Pressure on Your Health?
Over the long-term, high blood pressure can cause serious health problems such as:
Heart attack
Stroke
Vision loss
Heart failure
Chronic kidney disease
Sexual dysfunction
Peripheral Arterial Disease (PAD)
How Do You Know If You Have High Blood Pressure?
You’ll need to get a blood pressure reading by your healthcare provider to be diagnosed. High blood pressure is known as “the silent killer” because most people have no symptoms, and the damage it causes builds up over many years.
If high blood pressure comes with sudden symptoms like severe headache, chest pain, shortness of breath, dizziness, or nosebleeds, this is considered an emergency, and you should seek medical attention right away. Treating high blood pressure in an emergency situation is different from treating it as a chronic problem.
How is High Blood Pressure Treated?
Short-term Treatment
To start treatment for high blood pressure, schedule a visit with your healthcare provider or a clinician through Nice. Your provider needs to know your family history, health goals, concerns, and what you think contributed to the condition–as well as what kinds of solutions you’re interested in incorporating in your treatment. From here, your clinician will help you develop a realistic plan of action.
Your healthcare provider or Nice clinician may also help bring down your blood pressure with diuretics (sometimes called water pills) or blood pressure reducing medications.
In between visits to your provider, you’ll keep a blood pressure diary to monitor trends. You’ll also keep track of any medication side effects, which are expected and can be managed. So be sure to discuss any side effects or concerns with your clinician.
Long-term Treatment
The long-term side of your action plan will likely include lifestyle modifications. These typically include:
Watch Your Sodium Intake and Diet.
Too much sodium in your body can cause your kidneys to retain water, which increases your blood volume and raises your blood pressure. So try to limit your total daily sodium intake to about 2,000mg, or one teaspoon.
Read nutrition labels carefully and choose whole foods like fruits, vegetables, whole grains, lean proteins, and low-fat dairy products.
Exercise.
Regular exercise can help you shed excess body fat, which takes physical pressure off your blood vessels and reduces blood pressure. Aim for at least 30 minutes of moderate-intensity exercise, most days of the week.
Get Enough Sleep.
Sleep helps your body heal, repair tissue damage, and manage stress, which is closely linked to high blood pressure. Try to get 7-8 hours of sleep every night.
Manage Stress.
Chronic stress can raise your blood pressure, so it’s crucial to find ways to relax. You can try deep breathing exercises, meditation, or other activities that help you unwind.
Quit Smoking.
Smoking is bad for your health in many ways, including making blood vessels constrict, which causes chronic high blood pressure.
Nice is Here to Help You Manage Your High Blood Pressure
Managing high blood pressure is a journey, not a destination. It may take some time to find the right combination of lifestyle changes and medications that work for you. But with patience and persistence, you can get there. And Nice is here to support you every step of the way.
If you have access to Nice Healthcare through your employer, simply download the Nice app and schedule a virtual visit with a clinician–usually available within one day. Our friendly and experienced clinicians will evaluate your symptoms, diagnose your condition, and work with you to develop a personalized treatment plan that fits your needs and lifestyle.
If you're an employer looking to offer your staff access to comprehensive, convenient treatment for high blood pressure–and much more–feel free to visit our employer page to learn more.