High blood pressure is a severe condition that affects millions of people worldwide. It can lead to heart disease, stroke, and other health issues. The pressure of living with high blood pressure can be overwhelming, both physically and mentally.
The Centers for Disease Control and Prevention (CDC), 2022 reports that nearly 1 out of 2 adults - around 108 million have high blood pressure, and only 1 in 4 have their condition under control. High blood pressure is a preventable condition that contributes to nearly 500,00 deaths a year in the United States.
High blood pressure (Hypertension) has generationally made an impact on my family as well as many African-American families in the United States. From a young age, I had heard that high blood pressure was something that we have in our family, so be prepared. High blood pressure is strongly influenced by lifestyle habits learned through family behaviors. As a nurse, I educated my family and countless cardiac patients about the importance of a heart-healthy diet, physical activity, stress management, and sleep to lower blood pressure. My mission is to positively impact anyone newly diagnosed or living with high blood pressure and empower you with tools to lower your blood pressure.
What is Hypertension or High Blood pressure?
High blood pressure is caused by the force of the blood flowing through the blood vessels, being constantly too high. Think of a water hose as an example of a blood vessel; squeezing on the water hose, narrows the water flow increasing the water pressure. This example is similar to how blood flows through the blood vessels with high blood pressure.
How is high blood pressure diagnosed?
A medical doctor will diagnose you with hypertension when you visit them at a clinic or hospital. High blood pressure is diagnosed by placing your arm in the cuff of a sphygmomanometer, a device to measure your blood pressure by collapsing (squeezing your arm in the cuff) and then releasing (relaxing your arm in the cuff) the artery in a controlled manner to monitor blood pressure. You can go to your local pharmacies to check your blood pressure for free or purchase your own at a local pharmacy or online marketplace, with prices ranging from $18 to $60. An easy way to find the nearest kiosk to check your blood pressure is by calling 311.
What does the numbers mean?
The American Heart Association (AHA) categorizes HBP into five categories, as illustrated in the chart below.
AHA recommends that if your blood pressure is normal, stick with heart-healthy habits like a balanced diet and regular exercise.
If your blood pressure is elevated, adopt a heart-healthy lifestyle to prevent high blood pressure.
In Hypertension Stage 1, your doctor will tell you to make lifestyle changes and possibly prescribe you blood pressure medications if you have a risk for atherosclerotic cardiovascular disease.
In Hypertension Stage 2, you will be prescribed to take blood pressure-lowering medications and make lifestyle changes.
If you are diagnosed with having consistently high readings or a Hypertensive Crisis, you may be having symptoms and need immediate medical attention. Call 911. Symptoms may include:
Chest pain
Shortness of breath
Back pain
Numbness/weakness
Vision Changes
Difficulty speaking
Causes of High blood pressure:
Several lifestyle factors contribute to developing high blood pressure, including stress, poor nutrition, lack of physical activity, excessive alcohol consumption, smoking/vaping, and lack of sleep.
What can I do to improve my lifestyle?
Educate yourself on how to prevent high blood pressure and take steps to lower your blood pressure. I understand that receiving a diagnosis of a preventable disease can be overwhelming. However, it's important to remember that you have the power to improve your health outcome. You can positively impact your overall health by proactively taking charge of your health.
Below are tips to address nutrition, stress management, exercise, sleep, smoking and excessive alcohol consumption to prevent and lower your blood pressure.
Nutrition
Reducing sodium intake can be achieved by using salt substitutes, avoiding processed foods with high sodium content, and learning to read food labels.
Consume more fruits and vegetables. Research has shown the effects of adopting a plant-rich lifestyle on lowering blood pressure naturally. Refer to blog post: Food As Medicine
Stress Management
Practicing deep breathing 20-30 times daily will lower your blood pressure and decrease your stress levels.
Practicing meditation reduces stress levels to invoke a state of relaxation. Refer to blog post: Healing Power of Meditation.
Exercise
Refer to blog post: Move Your Body
Sleep
Practice good sleep hygiene. The importance of getting 6-9 hours of sleep every night for better health is backed by research, which shows it has positive effects on your mood, memory, and organs.
Refer to blog post: Good Night: Tips for Improving Your Sleep
Substance Abuse: Alcohol and Smoking
Decrease your dependence by slowly decreasing the amount of consumption that you take in a day. Join a Support group. Set a quit day on the calendar. Ask your MD for medication that can decrease the cravings.
If you're concerned about high blood pressure, know you're not alone. Navigating the best ways to prevent or lower it can be challenging. That's why I suggest considering the support of a Nurse Coach. At Shining Light Holistic Health and Wellness, I work with you to create personalized strategies that fit your unique needs and lifestyle. Taking care of your health is a journey, and asking for help along the way is okay. Sign-up for a Discovery call today.
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