High blood pressure - Causes, symptoms and treatments
Written by Georgia Chappell & Reviewed by Paul Holmes.
Summary:
- High blood pressure (hypertension) affects nearly 1 in 3 people in the UK and increases the risk of heart disease, stroke, and kidney failure.
- Blood pressure is measured as systolic over diastolic, with normal levels being below 120/80 mmHg and elevated levels indicating hypertension.
- Common causes include an unhealthy diet, lack of physical activity, stress, genetics, obesity, smoking, and excessive alcohol.
- Managing high blood pressure involves lifestyle changes such as improving diet, exercising, reducing stress, and using supplements like magnesium and potassium.
What is High Blood Pressure?
High blood pressure is a fairly common condition in the UK, where it affects almost 1 in 3 people. The condition, also known as hypertension, happens when the force of the blood against the walls of the arteries is consistently too high.
Over time, this pressure can cause damage to the arteries and increase the risk of serious health conditions such as heart disease, stroke, and kidney failure.
To give you a better understanding of how blood pressure is measured, so you can easily understand your own levels in the future, we’ve included the different stages below.
The levels are shown as two different pressures: systolic blood pressure measurement (the pressure when the heart beats) over diastolic pressure (the pressure when the heart is resting between beats).
What is Low Blood Pressure?
Low blood pressure, or hypotension, occurs when blood pressure readings are below 90/60 mmHg. While low blood pressure can be normal for some people, it may cause symptoms such as dizziness, fainting, or fatigue in others. If hypotension is accompanied by these symptoms, it’s important to consult a healthcare provider.
What Blood Pressure Readings Are Normal and What Is Considered High Blood Pressure?
- Normal Blood Pressure: A normal reading is between 90/60 mmHg and 120/80 mmHg
- Elevated Blood Pressure: When the systolic pressure is between 120 and 129, and diastolic pressure is below 80 mmHg.
- Stage 1 Hypertension: Systolic pressure is between 130 and 139, or diastolic pressure is between 80 and 89 mmHg.
- Stage 2 Hypertension: Systolic pressure is 140 or higher, or diastolic pressure is 90 mmHg or higher.
- Hypertensive Crisis: Systolic pressure is above 180 or diastolic pressure is above 120 mmHg—this is a medical emergency that requires immediate attention.
Blood Pressure Readings
Blood pressure readings are a crucial aspect of monitoring and managing high blood pressure. A blood pressure reading is typically recorded as two numbers: systolic blood pressure (the top number) and diastolic blood pressure (the bottom number).
Systolic blood pressure measures the pressure in the arteries when the heart beats, while diastolic blood pressure measures the pressure in the arteries between beats.
A normal blood pressure reading is typically considered to be less than 120/80 mmHg. Elevated blood pressure readings can indicate high blood pressure, which can increase the risk of heart disease, stroke, and kidney disease.
It’s essential to have your blood pressure checked regularly to monitor your blood pressure levels and make any necessary lifestyle changes or adjustments to your treatment plan.
What Are the Symptoms of High Blood Pressure?
Unfortunately, many people don’t always know that they’re suffering from High blood pressure. It is often referred to as a "silent killer" because it doesn’t always present noticeable symptoms. However, if you think that you or someone you love could have high blood pressure, here are some common symptoms to keep an eye out for:
- Severe headaches
- Fatigue or confusion
- Dizziness
- Blurred vision
- Chest pain
- Shortness of breath
- Irregular heartbeat
- Nosebleeds
- Blood in urine
These symptoms can also mean many other things, therefore it’s always important if you experience any of these symptoms, to monitor your blood pressure and consult a healthcare provider. With many healthcare providers, you can visit the clinic and receive a free reading quickly.
What Are Some Reasons Why People Get High Blood Pressure?
1. Unhealthy Diet
One of the most common reasons why someone gets high blood pressure is due to a diet that includes high salt content. Too much sodium can cause the body to retain water, which raises blood pressure. Normally processed foods, saturated fats, and sugars are all contributory reasons for poor heart health and should be cut down on in regular daily life.
2. Lack of Physical Activity
How many hours a week do you normally move your body? If the answer is a low amount of hours or even none, then you are at risk of high blood pressure. Regular physical activity helps keep the heart strong and efficient at pumping blood. When the heart doesn’t have to work as hard, the force on the arteries decreases, which helps lower blood pressure. Being inactive can also lead to weight gain, which can then also bring other diseases.
3. Stress
With daily modern life, it’s easy to become stressed. A UK-wide stress survey has found that almost three-quarters of adults (74%) have felt stressed over the past year. Chronic stress can contribute to elevated blood pressure over time. When you're stressed, your body produces hormones that temporarily increase your blood pressure by causing your heart to beat faster and your blood vessels to narrow. Prolonged stress can result in long-term high blood pressure if not managed properly.
4. Genetics
If your family has a history of hypertension, your chances of developing the condition are higher. Genetic factors may also affect how your body responds to salt or how efficiently your kidneys regulate fluids.
5. Obesity
Carrying extra weight puts more strain on the heart and forces it to work harder to pump blood throughout the body. This increased workload elevates the pressure in the arteries.
6. Smoking and Alcohol Consumption
Both smoking and excessive alcohol (7 or more drinks per week for women and 14 for men) are major risk factors for high blood pressure. Nicotine causes the blood vessels to constrict, raising blood pressure, while excessive alcohol can damage the heart over time.
It is crucial to have a qualified medical professional confirm a high blood pressure diagnosis to accurately assess any potential conditions.
Diagnosing High Blood Pressure
Diagnosing high blood pressure typically involves taking a physical exam and reviewing your medical history. Your healthcare provider will also take your blood pressure reading using a blood pressure monitor. The American Heart Association recommends that adults have their blood pressure checked at least once a year.
If your blood pressure reading is high, your healthcare provider may request additional readings over the course of a few days or weeks to confirm a diagnosis of high blood pressure. They may also perform additional tests to rule out any underlying conditions that may be contributing to your high blood pressure.
What Can I Do Myself for Treating High Blood Pressure?
If you have taken the decision to lower your blood pressure naturally, here are some great ways to do so:
- Change your diet: Reduce sodium intake by eating fresh fruits and vegetables, whole grains, lean proteins, and low-fat dairy products. Stay away from processed, salty foods.
- Exercise Regularly: Aim for at least 30 minutes of moderate exercise most days of the week. Activities like walking, swimming, or cycling can significantly reduce blood pressure.
- Reduce Stress: Practise relaxation techniques such as yoga, meditation, or deep breathing exercises to manage stress and lower blood pressure naturally.
- Limit Alcohol and Quit Smoking: Reducing alcohol consumption and quitting smoking can improve cardiovascular health and help maintain normal blood pressure. If you really want a drink, try red wine which has shown to be better for your heart.
Treating hypertension often involves lifestyle changes like these, and healthcare professionals can help develop a personalized treatment plan that may include medication.
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What Other Supplements Can I Take to Reduce My High Blood Pressure?
In addition to lifestyle changes and medications, certain supplements may support blood pressure management. Here are some supplements that have shown potential benefits for reducing high blood pressure:
1. Magnesium
Magnesium is essential for regulating blood pressure. It helps relax blood vessels, promoting healthy blood flow. Research suggests that taking a daily magnesium supplement may help lower systolic and diastolic blood pressure. Foods rich in magnesium, such as leafy greens, nuts, and seeds, can also be included in your diet.
2. Potassium
Potassium plays a vital role in managing high blood pressure by helping to balance the effects of sodium in the body. Potassium-rich foods include bananas, avocados, spinach, and sweet potatoes. If dietary intake is insufficient, a healthcare provider may recommend a potassium supplement, but it should only be taken under medical supervision.
3. Omega-3 Fatty Acids
Found in fish oil and certain plant-based sources like flaxseed, omega-3 fatty acids are known for their heart health benefits. They help reduce blood pressure by decreasing inflammation and relaxing blood vessels. Taking omega-3 supplements, such as fish oil, may assist in lowering high blood pressure, particularly in people with hypertension.
4. Coenzyme Q10 (CoQ10)
CoQ10 is an antioxidant that supports heart health and energy production in cells. Studies indicate that CoQ10 supplementation may help reduce systolic blood pressure by improving the function of blood vessels. It’s naturally found in small amounts in foods like fatty fish, organ meats, and whole grains.
5. Garlic Extract
Garlic is well-known for its cardiovascular benefits, including its potential to lower blood pressure. Garlic extract supplements contain allicin, an active compound that can help relax blood vessels and promote healthy blood flow. Regular intake of garlic extract has been associated with reductions in both systolic and diastolic blood pressure.
6. Hibiscus Tea
Rich in antioxidants, hibiscus tea is a natural remedy known for its blood pressure-lowering effects. Drinking hibiscus tea or taking hibiscus supplements can help reduce systolic blood pressure, particularly when consumed regularly over time.
7. L-Arginine
An amino acid, L-arginine helps produce nitric oxide in the body, which relaxes blood vessels and improves circulation. Taking L-arginine supplements may assist in reducing blood pressure, especially in individuals with hypertension. However, its use should be discussed with a healthcare provider to avoid interactions with other medications.
8. Vitamin D:
Low levels of vitamin D have been associated with an increased risk of hypertension. Vitamin D helps regulate blood pressure by influencing the health of blood vessels. Supplementing with vitamin D, especially in individuals with a deficiency, may support overall cardiovascular health.
Note: While these supplements may help manage high blood pressure, they should not replace prescribed medication or other doctor-recommended treatments. It’s essential to consult with a healthcare provider before adding any new supplements to your regimen, as some may interact with medications or have side effects.
Monitoring Blood Pressure Measured
Monitoring blood pressure regularly is essential for managing high blood pressure effectively. It’s recommended to check your blood pressure at least once a day if you are at risk of hypertension or have been diagnosed with it. Your healthcare provider may suggest using a reliable blood pressure monitor at home, allowing you to keep a daily log of your readings. This daily monitoring can help identify patterns and any fluctuations that may need further assessment.
Additionally, it’s important to visit your healthcare provider regularly for professional blood pressure measurements. These routine checks provide a more comprehensive understanding of your condition, guiding necessary changes to your treatment plan. Consistent monitoring can help detect complications early and manage risk factors, such as heart disease and stroke, more effectively.
What Can I Do Myself for Treating High Blood Pressure?
If you have decided to lower your blood pressure naturally, there are several lifestyle changes you can adopt:
1. Change Your Diet:
Consider following the DASH (Dietary Approaches to Stop Hypertension) diet, which emphasises eating fresh fruits and vegetables, whole grains, lean proteins, and low-fat dairy products. Reducing your sodium intake to less than 2,300 mg per day (about 1 teaspoon of salt) is key. Opt for natural, unprocessed foods, and use herbs and spices for flavour instead of salt.
2. Exercise Regularly:
Aim for at least 150 minutes of moderate exercise per week, such as brisk walking, swimming, or cycling. This equates to about 30 minutes a day, five times a week. Regular physical activity strengthens the heart, reducing the effort required to pump blood, which lowers blood pressure.
3. Reduce Stress:
Practising relaxation techniques like yoga, meditation, or deep breathing exercises can help manage stress and lower blood pressure. Activities that promote relaxation, such as hobbies or spending time in nature, can also be beneficial.
Learn How To Reduce Cortisol: The Stress Hormone4. Limit Alcohol and Quit Smoking:
Reducing alcohol consumption to moderate levels (up to one drink a day for women and two for men) and quitting smoking can significantly improve cardiovascular health. If you choose to drink, red wine in moderation is a better option due to its heart-friendly properties known as Reveratrol.
Incorporating these lifestyle changes can significantly contribute to lowering high blood pressure naturally.
However, it is always best to work with a healthcare professional to develop a personalised treatment plan.
Are Older People More Prone to High Blood Pressure?
Yes, older adults are more likely to develop high blood pressure. As we age, the arteries naturally stiffen, which increases resistance and raises blood pressure. Additionally, other factors such as lifestyle habits, medications, and genetic predisposition can contribute to an increased risk of hypertension as you get older.
What Diseases Can Give People High Blood Pressure?
Several underlying health conditions can lead to high blood pressure, including:
- Kidney disease: Impaired kidney function can affect the body’s ability to regulate blood pressure.
- Sleep apnoea: This condition causes interrupted breathing during sleep, which can increase blood pressure levels.
- Thyroid disorders: An overactive or underactive thyroid can affect heart rate and blood pressure.
- Diabetes: High blood sugar levels can damage blood vessels, leading to increased blood pressure.
- Adrenal gland tumours: These can cause an overproduction of hormones that raise blood pressure.
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