Understanding High Blood Pressure (Hypertension)

Published: January 2026 | Health Education | Read time: 5 minutes

What is High Blood Pressure?

Blood pressure is the force with which your heart pumps blood through your arteries. It's measured in two numbers: systolic pressure (the higher number) and diastolic pressure (the lower number). For example, a reading of 120/80 mmHg (millimeters of mercury) is considered normal.

High blood pressure (hypertension) occurs when blood pressure consistently stays at 130/80 mmHg or higher. This is a serious condition because the extra force on your artery walls can damage them over time, increasing the risk of heart disease, stroke, and kidney problems.

Why is Hypertension Dangerous?

• Silent Damage: High blood pressure often has no symptoms, earning it the nickname "the silent killer"
• Cardiovascular Stress: Your heart has to work harder, which can lead to heart disease and heart attacks
• Stroke Risk: Elevated pressure can damage blood vessels in the brain, increasing stroke risk
• Kidney Damage: High blood pressure can harm the kidneys, affecting their ability to filter waste
• Vision Problems: Hypertension can damage blood vessels in the eyes

What Causes High Blood Pressure?

Primary Hypertension (Most Common - 90-95% of cases)

Often develops gradually over many years. Risk factors include:

• Age (risk increases with age)
• Family history of high blood pressure
• Being overweight or obese
• Sedentary lifestyle (lack of physical activity)
• High salt intake
• Excessive alcohol consumption
• Chronic stress
• Sleep problems

Secondary Hypertension (5-10% of cases)

Caused by an underlying health condition or medication:

• Kidney disease
• Thyroid problems
• Adrenal gland disorders
• Certain medications
• Pregnancy-related conditions

Recognizing Symptoms

Most people with high blood pressure have no symptoms at all. This is why regular monitoring is crucial. When symptoms do occur, they may include:

• Headaches
• Shortness of breath
• Nosebleeds
• Chest pain
• Dizziness

Note: These symptoms are non-specific and could indicate other conditions. Always see a healthcare provider for proper diagnosis.

Lifestyle Changes for Blood Pressure Management

1. Reduce Sodium (Salt) Intake

• Aim for less than 2,300 mg of sodium per day (about 1 teaspoon of salt)
• Reduce processed foods, which contain most of our dietary salt
• Season food with herbs and spices instead of salt

2. Increase Physical Activity

• Aim for at least 150 minutes of moderate-intensity aerobic activity per week
• Examples: brisk walking, cycling, swimming
• Gradual increase is better than sudden intense exercise

3. Maintain a Healthy Weight

• Losing even 5-10% of body weight can reduce blood pressure
• Focus on balanced nutrition and portion control

4. Limit Alcohol

• Men: No more than 2 drinks per day
• Women: No more than 1 drink per day

5. Manage Stress

• Practice relaxation techniques (deep breathing, meditation)
• Regular physical activity helps reduce stress
• Ensure adequate sleep (7-9 hours per night)

6. Eat a Heart-Healthy Diet

• DASH Diet: Emphasizes vegetables, fruits, whole grains, lean proteins, and low-fat dairy
• Rich in potassium (bananas, sweet potatoes, spinach)
• Reduce saturated fats and trans fats

Regular Blood Pressure Monitoring

Everyone should have their blood pressure checked regularly:

• Adults 18-39: At least once per year
• Adults 40+: Every year or as recommended
• People with hypertension: As directed by healthcare provider

When to See a Healthcare Provider

• For a baseline blood pressure reading
• If your blood pressure is consistently elevated (130/80 or higher)
• If you experience symptoms like severe headaches, chest pain, or shortness of breath
• If you've been diagnosed with hypertension and need medication management
• For regular monitoring if you have risk factors

Key Takeaways

• High blood pressure is a serious condition that often has no symptoms
• Regular monitoring is crucial for early detection
• Lifestyle changes can significantly impact blood pressure levels
• Professional medical care is essential for diagnosis and treatment
• Managing hypertension reduces your risk of heart disease, stroke, and kidney damage