Hypertension or high blood pressure, is a chronic condition in which the force of blood against the walls of the arteries remains consistently too high. Often referred to as the “silent killer,” hypertension can go unnoticed for years while quietly damaging the heart, brain, kidneys and other organs.
Because hypertension is one of the leading risk factors for cardiovascular disease, stroke and early mortality, managing blood pressure is essential for longevity and overall health. Fortunately, hypertension can often be prevented or controlled through lifestyle changes, diet, exercise and, when necessary, medical treatment.
Understanding blood pressure and hypertension
Blood pressure is measured using two numbers:
- Systolic pressure (top number): the pressure when the heart beats and pumps blood;
- Diastolic pressure (bottom number): the pressure when the heart is at rest between beats.
Blood pressure readings are categorized as follows:
| Category | Systolic (mmHg) | Diastolic (mmHg) |
|---|---|---|
| Normal | <120 | <80 |
| Elevated | 120-129 | <80 |
| Hypertension Stage 1 | 130-139 | 80-89 |
| Hypertension Stage 2 | ≥140 | ≥90 |
| Hypertensive Crisis | ≥180 | ≥120 |
Chronic hypertension increases the risk of serious health complications, but early detection and lifestyle adjustments can significantly reduce the risks.
Causes and risk factors
Hypertension is influenced by a combination of lifestyle, genetic and environmental factors.
Lifestyle related factors
- High sodium intake: excess salt can cause fluid retention, increasing blood pressure;
- Unhealthy diet: ultra-processed foods, high sugar intake and unhealthy fats contribute to hypertension;
- Obesity: excess weight places strain on the cardiovascular system;
- Physical inactivity: sedentary behavior weakens heart function and raises blood pressure;
- Chronic stress: persistent stress leads to hormone imbalances that affect blood pressure.
Genetic and medical conditions
- Family history: hypertension often runs in families;
- Kidney disease: impaired kidney function can contribute to high blood pressure;
- Diabetes: blood sugar imbalances are linked to hypertension;
- Hormonal disorders: conditions affecting the thyroid or adrenal glands may cause blood pressure fluctuations.
Environmental and aging related influences
- Aging: blood vessels lose flexibility over time, increasing pressure;
- Dehydration: insufficient water intake can lead to vascular constriction;
- Air pollution and toxins: long term exposure can negatively impact cardiovascular health.
Health risks of hypertension
Without proper management, hypertension can lead to severe health complications:
- Heart disease and heart failure: chronic high blood pressure forces the heart to work harder, leading to thickened heart muscles, reduced efficiency and eventual heart failure;
- Stroke and brain damage: hypertension is one of the leading causes of stroke, as excessive pressure can weaken or rupture blood vessels in the brain. Reduced blood flow can also contribute to vascular dementia and cognitive decline;
- Kidney damage and failure: the kidneys rely on healthy blood flow to filter toxins from the body. Uncontrolled hypertension can damage kidney arteries, leading to reduced function or failure;
- Vision loss (hypertensive retinopathy): high blood pressure can damage the delicate blood vessels in the eyes, potentially causing vision impairment or blindness;
- Cognitive decline and dementia: studies show that hypertension in midlife increases the risk of Alzheimer’s disease and other forms of dementia by impairing blood flow to the brain.
Monitoring and treatment of hypertension
How to measure blood pressure correctly
- Use a validated blood pressure monitor at home;
- Measure at the same time daily, preferably in the morning;
- Sit quietly for 5 minutes before measuring, avoid caffeine, alcohol and exercise beforehand.
When to seek medical help
- If your readings consistently exceed 130/80 mmHg, consult a healthcare professional;
- If your blood pressure reaches 180/120 mmHg or higher, seek immediate medical attention.
Medications for hypertension
Doctors may prescribe medications such as:
- ACE inhibitors: help relax blood vessels;
- Beta-blockers: slow heart rate and reduce strain on the heart;
- Diuretics: reduce fluid retention to lower blood pressure.
Natural supplements for blood pressure control
While not a replacement for medication, certain natural supplements may support healthy blood pressure:
- Magnesium: helps relax blood vessels;
- Coenzyme Q10 (CoQ10): supports heart function;
- Hibiscus tea: may help lower systolic blood pressure.
Always consult a doctor before taking supplements, especially if on hypertension medication.
Hypertension is a major but manageable risk factor for heart disease, stroke, kidney damage and cognitive decline. By adopting healthy lifestyle habits, monitoring blood pressure regularly and seeking medical guidance when needed, individuals can reduce the risks associated with high blood pressure and support longevity.
Taking control of blood pressure today is an investment in a healthier, longer life.
