How to Prevent High Blood Pressure: 6 Effective Ways
Often part of a standard health exam, our blood pressure will likely be checked at various points throughout our lives, at least yearly.
From primary care visits to dental exams and specialty care visits, a trip to the doctor often includes a quick squeeze of the arm to make sure your blood pressure is normal.
While most of us don’t think twice about the quick check, it can be alarming for some of us with a history of high blood pressure or those with a family history of the condition.
The good news is that whether or not you’re living with high blood pressure, there are effective ways to prevent it from becoming problematic. There are also ways to prevent high blood pressure from occurring in the first place, even if it runs in your family.
Understanding a blood pressure reading and determining ways to manage high blood pressure is critical to positive overall health.
Let’s discuss high blood pressure in more detail, including how to prevent high blood pressure in six ways.
First, What Is Blood Pressure?
Blood pressure measures the force of blood pushing against our artery walls as our heart continuously pumps blood.
When measured using a cloth band, pump, and reading indicator, the result is two numbers.
The top number is the systolic reading, which measures the pressure caused by your heart contracting and pushing out blood.
The bottom number is the diastolic reading, which measures the pressure when your heart relaxes and fills with blood.
Blood Pressure Classifications
Blood pressure readings are classified into four categories: low, normal, elevated, or high.
- Low blood pressure, or hypotension, occurs when the systolic reading is lower than 90 or the diastolic reading is lower than 60.
- Normal blood pressure is defined as a blood pressure reading of 120 over less than 80.
- Elevated blood pressure is a systolic reading between 120 and 129, with a diastolic reading of less than 80.
- High blood pressure, or hypertension, is a systolic reading of 130 or higher or a diastolic reading of 80 or higher. It is essential to know that there are different tiers of high blood pressure.
If you continually measure in the “high” category, you will likely be officially diagnosed with the condition.
High Blood Pressure Symptoms
About one-third of people with high blood pressure don’t experience symptoms.
Those who do may complain of
- Severe headaches
- Vision issues
- Chest pain
- Irregular heartbeat
- Blood in the urine
- A pounding feeling in your chest, neck, or ears
How to Prevent High Blood Pressures: 6 Effective Ways
If you or a loved one is living with high blood pressure or at risk of developing the condition, there are various ways to reduce your blood pressure or prevent it from being classified as “elevated” or “high” in the first place.
Here are six ways to prevent high blood pressure:
- Eat a balanced diet low in salt and saturated fat and rich in fiber, potassium, and protein.
- Maintain a healthy weight.
- Stay physically active. Aim for at least 30 minutes of moderate exercise every day.
- Don’t smoke.
- Reduce alcohol intake to no more than two drinks per day.
- Get enough sleep every night.
It is important to consider these factors as long-term high blood pressure can lead to heart attack, heart disease, or stroke.
Effectively Manage Your Blood Pressure With Us
At State Urgent Care, we know that blood pressure readings can tell us a lot about your overall health. That’s why we take your blood pressure reading as part of our standard process for all patients.
If you are living with high blood pressure, have a family history of the condition, or want a more in-depth analysis of your heart health, we can help.
Stop in today for a quick and painless blood pressure test. We are open daily with no appointments necessary.