How to control high blood pressure

High blood pressure can be dangerous and put you at risk for heart disease and eventually death.

According to the Centers for Disease Control and Prevention, about half of American adults — about 116 million people — have high blood pressure, or high blood pressure. Hypertension is defined as a systolic blood pressure greater than 130mmHg or a diastolic blood pressure greater than 80mmHg.

In 2019, nearly half a million people died of high blood pressure as the primary or contributing cause of death in the United States. However, the CDC states that one in four adults with high blood pressure have their blood pressure under control.

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How to lower blood pressure?

According to the American Heart Association, the normal blood pressure range is less than 120/80 mmHg. Blood pressure can be reduced with lifestyle changes or medication or a combination of both. Unfortunately, there is no cure for high blood pressure once a person is diagnosed with it. Here's how the AHA recommends lowering blood pressure.

Table salt may be the most common culprit in raising your blood pressure. Cutting back on processed foods that are loaded with high levels of sodium can help lower your blood pressure.

Limiting your alcohol consumption can help control blood pressure. The AHA recommends no more than one drink per day for women and two drinks per day for men if you have high blood pressure.

Stress management is a skill that can make many changes in your life, including lowering blood pressure. Stress releases hormones that make your heart beat faster and constrict your blood vessels, which can temporarily raise your blood pressure.

Continuous monitoring of your blood pressure can alert you to triggers that raise your blood pressure, which can be avoided later.

While these tips can help lower blood pressure, the AHA advises you to consult your doctor for the best solution.

All too common: More Americans than ever before are being diagnosed with high blood pressure.

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What are the foods that can help lower blood pressure?

According to a Harvard Medical School article, "a healthy diet is an effective first-line defense against high blood pressure," so here are some foods that are recommended to lower blood pressure in people. are

Fish and shellfish, unsalted nuts, fruits and vegetables, whole grain carbohydrates such as brown rice, quinoa and oats, vegetable oil instead of butter are good dietary choices.

Avoid canned fruits or vegetables, packaged sauces and salted butters, spreads and dressings that are high in sodium.

This article originally appeared on USA Today: How to Lower Your Blood Pressure? Ways to Control High Blood Pressure, Home Remedies and Tips

12 Causes of High Blood Pressure (And How to Prevent It)

Some contributors to high blood pressure, such as your age, genetics, or an underlying condition, may be beyond your control. But there are several factors that you can control.

Your blood pressure is a measure of how much pressure your blood is making in your arteries. If it's too much, it can damage your cardiovascular system. High blood pressure (chronic high blood pressure) can also increase your risk of certain complications such as heart attack or stroke.

According to the Centers for Disease Control and Prevention (CDC), about 50 percent of adults in the United States have high blood pressure. Many people have it and don't know it.

So how do you know if you have high blood pressure? According to the American Heart Association (AHA) 2017 guidelines, your blood pressure is in the normal range when it is less than 120/80 mm Hg. Doctors consider everything above this to be high. Anything above 130/80 mm Hg falls into one of two stages of hypertension.

Hypertension can be primary or secondary. Most cases of high blood pressure are primary (essential). This means that there is no specific reason for your high blood pressure, and it is caused by many factors, including genetics, age, lifestyle and diet.

About 5% to 10% of people with high blood pressure have secondary hypertension. It is attributed to a specific cause, such as hypothyroidism. You can often reverse secondary high blood pressure if you treat the underlying condition effectively.

Read on to learn about 12 of the most common causes of high blood pressure.

Although most cases of high blood pressure are primary (multifactorial), several underlying health conditions can contribute to or cause secondary high blood pressure. Treating these conditions can often reverse high blood pressure.

These include:

Although obesity is a primary health condition, it warrants its place on this list. A 2020 literature review estimated that obesity accounts for 65% to 78% of cases of primary hypertension.

Being overweight or obese can cause you to have high blood pressure. It can also worsen high blood pressure if you already have it. This is because excess fat tissue causes changes in your body.

These changes include hormonal and physical changes in your kidneys and how they work. Carrying too much weight can also change how your body uses insulin. This can lead to insulin resistance and type 2 diabetes—another risk factor for high blood pressure.

If you are overweight or obese, losing 2% to 3% of your body weight can reduce your risk of heart disease and high blood pressure. But a health care professional may recommend aiming for 5% to 10%. They will usually recommend a combination of diet, exercise, lifestyle changes, or other interventions.

Learn more about how to lose weight sustainably.

Getting too little physical exercise can negatively affect you in many ways. It can exacerbate mental health conditions such as anxiety and depression and lead to weight gain.

Exercise can help you maintain a moderate weight or lose weight if necessary. It can positively affect your blood pressure and give you more energy and a sense of well-being.

The AHA recommends the following based on Department of Health and Human Services guidelines:

Aim for at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic exercise.

Perform moderate- to high-intensity muscle-strengthening resistance training at least 2 days per week.

Spend less time sitting.

Work up to more activity — at least 300 minutes (5 hours) per week.

Gradually increase the amount and intensity of your exercise.

Learn more about the benefits of regular physical activity.

Eating less sodium can help lower your blood pressure. Sodium is a component of table salt, aka sodium chloride. It is also a common addition to many packaged and processed foods to enhance flavor.

A 2019 study found that moderately reducing your sodium intake can lower your blood pressure, even if you have high blood pressure.

Most people in the United States eat too much sodium. According to the Food and Drug Administration (FDA), the average daily intake for adults is 3,400 milligrams (mg), which is 48 percent higher than the recommended limit.

The FDA recommends 2,300 milligrams per day, or about one teaspoon, for people 14 years and older. The World Health Organization (WHO) recommends an even lower limit of 2,000 milligrams. The AHA recommends a low dose -- no more than 1,500 milligrams per day, especially if you have high blood pressure.

Learn more about low-sodium diets.

Excessive alcohol consumption can harm your overall health, including your cardiovascular health. It can contribute to or worsen high blood pressure. It can also increase your risk of diabetes and several cancers.

The AHA recommends limiting alcohol consumption to two drinks per day for men and one for women. A drink is:

12 ounces of beer

4 ounces of wine

1.5 ounces of 80 proof spirits

1 ounce of 100 proof spirits

But even moderate alcohol consumption has its drawbacks. A 2019 study of more than 17,000 people found that moderate consumption (7 to 13 drinks a week) can significantly increase your risk of high blood pressure. A 2020 study also found a link between moderate alcohol consumption and high blood pressure in people with type 2 diabetes.

Learn more about how you can reduce your alcohol consumption.

Up to 90% of people in the United States consume some form of caffeine every day. According to the AHA, caffeine isn't terrible for blood pressure unless you have too much. The AHA also recognizes a possible link between drinking coffee and a lower risk of chronic diseases such as cancer and heart disease.

According to a 2017 review of studies and a 2021 study, drinking 3 to 4 cups of coffee per day is safe for most people with high blood pressure. But drinking more can cause anxiety and heart palpitations.

The FDA recommends a caffeine limit of 400 mg per day for healthy adults. For reference:

An 8-ounce cup of coffee contains 80 to 100 milligrams of caffeine.

An 8-ounce cup of tea contains 30 to 50 milligrams.

An 8-ounce energy drink contains 40 to 250 mg.

A 12-ounce can of soda contains 30 to 40 milligrams.

If you are concerned about your caffeine intake, it is best to consult a health care professional. As caffeine is known to raise blood pressure, wait 30 minutes before taking a blood pressure reading. According to a 2022 study, misreading can affect your care.

Learn more about the benefits of reducing your caffeine intake.

Smoking is the leading cause of preventable death in the United States. Smoking can contribute to many life-threatening conditions, including heart attack, stroke, lung disease, and many cancers.

That said, the link between high blood pressure and smoking remains unclear. But smoking causes a temporary increase in blood pressure. It also contributes to atherosclerosis, the hardening of your arteries. Hardened arteries cause high blood pressure.

If you smoke, the AHA recommends quitting as soon as possible. Quitting smoking has numerous health benefits, some of them within 20 minutes.

Discover tips on how to quit smoking.

Some medicines can raise your blood pressure. A 2021 study of 27,599 adults found that 18.5% of people with high blood pressure took medications that could further raise their blood pressure.

Medicines that can raise your blood pressure include:

If you have high blood pressure, it's best to discuss all medications you're taking, including any over-the-counter (OTC) medications, with a healthcare professional.

According to the CDC, people over the age of 18 need at least 7 hours of sleep for optimal health. But many people don't get enough. This can affect your health, especially if you have high blood pressure.

This is because your blood pressure is usually lower when you sleep. It gives your body a break. Insomnia or other sleep problems, or regularly getting too little sleep, means your body doesn't get enough rest.

You can get enough rest by practicing good sleep hygiene. The CDC offers the following recommendations:

Go to bed at the same time every night and get up at the same time every morning, including on weekends.

Get plenty of natural light, especially early in the day.

Get plenty of physical activity during the day. Try not to exercise within a few hours of bedtime.

Avoid artificial light, especially within hours of going to bed. Use a blue light filter on your computer or smartphone.

Do not eat or drink within a few hours of going to bed. Avoid alcohol and fatty or sugary foods.

Keep your bedroom cool, dark and quiet.

Know when you should go to bed to get the most amount of sleep.

High blood pressure that develops during pregnancy is called gestational hypertension. If you have it, it's important to manage it to prevent harm to you and your baby. Doctors usually define it as blood pressure at or above 140/90 mm Hg.

There are several possible causes of high blood pressure during pregnancy. These include:

Being overweight or obese

Not getting enough physical activity

smoking

drinking alcohol

Getting pregnant for the first time

Having a family history of pregnancy-related hypertension

Carrying more than one child

Being 35 years or older

Assisted reproductive technology, such as in vitro fertilization (IVF)

Diabetes or certain autoimmune diseases

You can help prevent high blood pressure during pregnancy by managing the risk factors you can change – those related to lifestyle, such as being overweight, smoking and drinking alcohol. Talk to a healthcare professional as soon as you think this may be a concern.

High blood pressure usually becomes more of a concern as you age. The CDC reports that from 2017 to 2018, high blood pressure was more common among older adults.