High blood pressure, also known as hypertension, is a common health problem that affects millions of people worldwide. According to statistics published by the Centers for Disease Control and Prevention (CDC), almost half of all American adults had the condition based on data collected between August 2021 and August 2023.
What Is High Blood Pressure?
Hypertension occurs when the force of blood pushing against the walls of your arteries is too high. Over time, this can lead weaker blood vessels which may translate into serious health problems like heart disease, stroke, and kidney damage.
In the United States, high blood pressure is more common and more severe among Black men and women compared to other groups. According to the American Heart Association, about 55% of adult Black Americans have the condition. This is higher than in other ethnic groups, with Black people being more likely to develop it earlier in life. Understanding why this happens and how to manage it can help save lives.
What’s Happening in Your Body
A variety of factors can lead to high blood pressure with family history and lifestyle choices being some of the biggest factors that can influence the condition’s progression. The biggest issue with high blood pressure is that it leads to long-term damage which happens when the condition is poorly managed.
Black men and women are more likely to have high blood pressure and experience complications from it at a younger age. There are many reasons for this, including genetics, stress, limited access to healthcare and a higher risk of certain health conditions like diabetes and obesity.
For men, hypertension is the leading cause of heart disease and stroke. Women with it often face unique challenges. Hormonal changes, pregnancy and menopause can make it harder for women to manage their blood pressure. Also, some medicines targeted at treating this condition may not work as well for Black women.
Causes of High Blood Pressure
There are two types of high blood pressure: primary and secondary. Primary hypertension develops over time without a clear cause, while secondary hypertension is the result of another health condition, like kidney disease or diabetes. Secondary hypertension isn’t as common though, with only 10% of the known demographic being diagnosed with it. More importantly, this is more likely in younger people.
Some common causes and risk factors include:
- Unhealthy diet: Eating too much salt, processed foods and sugary drinks.
- Lack of exercise: Being inactive can lead to weight gain and high blood pressure.
- Stress: Long-term stress can cause blood pressure spikes.
- Family history: It often runs in families and can increase the chances of developing it later in life.
- Other health conditions: Diabetes, kidney disease and sleep apnea can increase risk.
Health Risks and Complications
It can’t be overstated that uncontrolled hypertension is incredibly dangerous and can lead to other unexpected poor health outcomes as a result. For example, long term effects like heart disease, kidney damage, and even eye damage can all occur without proper hypertension care. Likewise, uncontrolled high blood pressure increases a person’s risk of experiencing cardiac events and even stroke. Some people may be surprised to learn that high blood pressure can also contribute to seemingly unrelated conditions such as erectile dysfunction, cognitive decline, and even an increases risk of falls.
What to Do About High Blood Pressure
Managing this condition is important to prevent heart disease and stroke. Here are some tips to stay in control:
- Eat a balanced diet: Focus on fruits, vegetables, whole grains and lean proteins. Cutting back on salt and processed foods can help too.
- Exercise regularly: The CDC recommends that adults aim for at least 150 minutes of moderate activity each, like walking or cycling. This translates to 30 minutes of activity for five days a week.
- Maintain a healthy weight: Losing even a small amount of weight can help lower blood pressure.
- Manage stress: Techniques like deep breathing, meditation, talk therapy and yoga are great tools.
- Take prescribed medications: If a doctor prescribes medication, take it as directed.
- Regular check-ups: Consistent doctor visits can ensure that blood pressure is being monitored regularly to prevent disease progression.
Recipes
Since high blood pressure is such a prevalent issue in the Black community and beyond, more people have been looking for heart-healthy meals to make at home. Recipes should focus on ingredients that help lower sodium intake while boosting potassium, fiber and healthy fats.
Clinical Pharmacist, Dr. Diana Rangaves, “Potassium, an essential mineral, plays a key role in combating this issue by helping balance sodium levels and relaxing blood vessels.”
Dishes rich in fruits, vegetables, whole grains, lean proteins, and healthy fats like olive oil or nuts can support better blood pressure management. For example, a Mediterranean-style quinoa salad with cherry tomatoes, cucumbers, spinach and a lemon-olive oil dressing provides essential nutrients without excessive salt.
Another great option is a baked salmon with garlic and herbs, served with roasted sweet potatoes and steamed broccoli. Avoiding processed foods, reducing added salt and using herbs and spices for flavor are key strategies in creating delicious, blood pressure-friendly meals like these low-sodium fajitas.
When to See a Doctor
Ideally, people should be getting their blood pressure checked annually during routine wellness exams. However, there are some signs that shouldn’t be ignored. People that experience chest pain, shortness of breath, numbness or weakness on one side of the body, or confusion should seek immediate medical attention. Likewise, consistently high blood pressure readings (not just after strenuous activities or moments of stress) that are above 140/90 are also a sign to seek help.
Related Questions
What blood pressure level is too high?
A normal blood pressure range is 120/80 mmHg or lower. However, any reading between 130 to 139 mmHg over 80 to 89 mmHg is considered high.
Can caffeine raise blood pressure?
Yes, it can temporarily raise blood pressure especially for people that don’t typically consume it. In most cases, the temporary spike usually reaches its peak within one to two hours of consumption but in some cases can last for several hours depending on the delivery method.
Bottom Line
Don’t assume that high blood pressure is just something that people have to live with. Left untreated, the condition can lead to a near domino effect of other health complications that can impact vision, the kidneys, sexual health, and even contribute to falls. Ideally, people are encouraged to take a proactive stance by getting regular checkups to monitor blood pressure.
Frequently Asked Questions
How to keep blood pressure down?
Some of the best ways to keep blood pressure down include eating healthy, staying active, managing stress and taking any prescribed medicine. Combining these lifestyle habits can significantly contribute to maintaining healthy blood pressure levels and overall well-being.
What does the condition feel like?
Many people may not realize they have high blood pressure until it is diagnosed during a routine check-up or after a serious health event, such as a heart attack or stroke. However, in some cases, individuals may experience warning signs like persistent headaches, dizziness, blurred vision, chest pain or shortness of breath.
What’s the best way to calm down a blood pressure spike?
Deep breathing exercises, such as inhaling slowly through the nose and exhaling through the mouth, can help activate the body’s relaxation response and lower stress-related blood pressure increases. Drinking a glass of water may also help, especially if dehydration is contributing to the spike.