Blood pressure can be defined as the force that blood creates as it flows through the arteries (blood vessels that carry blood from the heart to other parts of the body). This pressure comes from the blood pushing through the arteries as the heart pumps blood.
High blood pressure, or hypertension, is a condition in which blood moves through the arteries at a higher than normal pressure. Having high blood pressure can cause a number of serious health problems if it is not controlled or treated promptly. High blood pressure can put you at higher risk of conditions such as heart attack, heart disease, kidney failure, and stroke.
High blood pressure has two classifications:
- Primary hypertension (essential hypertension). This is the most common type of high blood pressure. The exact cause is often unknown, but is often related to lifestyle, aging, family history, or the environment. The disease develops slowly over many years before appearing.
- Secondary hypertension. This type of high blood pressure is often caused by factors like medications or underlying medical problems.
Common Causes of High Blood Pressure
1. Caffeine Intake
Caffeine is a stimulant found in coffee, tea, energy drinks, and some sodas. When consumed, caffeine can cause a temporary but significant increase in blood pressure. This effect occurs because caffeine stimulates the nervous system and increases the release of adrenaline, which increases the heart rate and constricts blood vessels.
2. Stress and Anxiety
Stress and anxiety are major contributors to sudden increases in blood pressure. When stressed, the body releases hormones such as cortisol and adrenaline, which increase the heart rate and constrict blood vessels, leading to increased blood pressure.
3. Smoking
Smoking causes an immediate increase in blood pressure because nicotine constricts blood vessels and increases heart rate. Even one cigarette can cause a 5 to 10 mm Hg increase in blood pressure, making smoking one of the most important risk factors for high blood pressure.
4. Certain Foods
Certain foods, especially those high in sodium and tyramine, can cause a sudden increase in blood pressure. Foods such as aged cheeses, bacon, processed snacks such as potato chips, salted popcorn, and flavored snacks such as Cheetos and Doritos can contribute to high blood pressure.
5. Alcohol Consumption
Drinking too much alcohol can lead to high blood pressure. Alcohol affects the body’s ability to regulate blood pressure and can lead to dehydration, which contributes to high blood pressure.
6. Pain
Sudden or severe pain can trigger an immune system response, leading to high blood pressure. Pain causes the release of stress hormones that increase heart rate and blood pressure.
7. Full Bladder
A full bladder can put pressure on the kidneys and temporarily increase blood pressure. Research shows that holding urine for long periods of time can lead to a spike of up to 15 mm Hg.
Small Changes to Control Blood Pressure
You don’t have to make a complete lifestyle change to make a difference in your blood pressure. Here are six simple tips for actions you can take to help keep your blood pressure healthy.
1. Lose Weight
One of the most effective ways to lower high blood pressure is to lose weight. And it doesn’t take much weight loss to make a difference. Even losing just seven to 10 pounds can lower your blood pressure.
2. Read the Label
Many people eat too much sodium in their diet, which can be as much as three times the recommended total amount, which is 1,500 milligrams (mg) per day for people with high blood pressure. It doesn’t take much sodium to reach the 1,500 mg per day limit, just 3/4 teaspoon of salt. Eliminate high-sodium foods by reading labels carefully. It’s hard to reduce sodium in your diet without reading labels, unless you prepare all your own food.
Be especially careful with these six common foods that can be hiding high levels of sodium:
- breads and rolls
- cold cuts and bacon
- pizza
- poultry
- soup
- sandwiches.
3. Get Moving
It doesn’t have to be a lot of exercise to make a difference in your health. Aim for half an hour of exercise at least five days a week. Make sure you’re doing something you enjoy, otherwise you won’t stick with it. For some people, that means dancing; for others, cycling or taking a brisk walk with a friend. Even everyday activities like gardening can help.
4. Weight training
Add resistance training, such as weightlifting, to your workout routine to help you lose weight and stay in shape. We lose muscle mass as we age, and weightlifting is an often overlooked part of a workout plan, especially for most women.
5. Limit alcohol to one drink per day
If you enjoy alcohol, don’t drink too much, too often can increase your blood pressure, so drink in moderation.
6. Reduce stress with daily meditation or deep breathing
Stress hormones constrict your blood vessels and can lead to a temporary increase in blood pressure. Additionally, over time, stress can trigger unhealthy habits that put your heart health at risk. These habits can include overeating, poor sleep, and drug and alcohol abuse. For all of these reasons, reducing stress should be a top priority if you want to lower your blood pressure.
