Hypertension – How to Keep Your Blood Pressure Under Control

When your doctor mentions "hypertension," they’re talking about blood pressure that stays higher than it should. It’s a silent problem: you often feel fine, but the heart and vessels are under constant strain. Over time this can lead to heart attacks, strokes, or kidney damage. The good news? Most of the pressure you see on the cuff can be lowered with simple habits and, if needed, affordable meds.

What Exactly Is Hypertension?

Blood pressure is measured in two numbers: systolic (the top) and diastolic (the bottom). A reading above 130/80 mm Hg is now considered high. The condition can be primary (no clear cause) or secondary (linked to another health issue). Age, family history, too much salt, being overweight, and stress are the biggest culprits. Knowing your numbers is the first step, so keep a home monitor handy and log readings weekly.

Practical Tips to Lower Your Numbers

1. Cut the Salt. Aim for less than 2,300 mg of sodium daily – about one teaspoon of salt. Swap processed snacks for fresh fruit, use herbs instead of salt, and read labels on canned foods.

2. Move More. Even a 30‑minute brisk walk most days can drop systolic pressure by 5‑8 mm Hg. If you’re new to exercise, start with short walks and gradually increase the pace.

3. Watch Your Weight. Every kilogram you lose can shave off a few points from your blood pressure. Focus on a balanced plate: half veggies, a quarter lean protein, and a quarter whole grains.

4. Limit Alcohol. Drinking more than two drinks a day for men or one for women raises pressure. Keep it moderate or skip it altogether.

5. Reduce Stress. Chronic stress releases hormones that tighten blood vessels. Try deep breathing, short meditation sessions, or a hobby you enjoy to keep stress in check.

6. Get Enough Sleep. Poor sleep spikes blood pressure. Aim for 7‑8 hours of restful sleep; avoid screens before bedtime and keep the room cool.

7. Know Your Meds. If lifestyle tweaks aren’t enough, doctors often prescribe ACE inhibitors, ARBs, thiazide diuretics, or calcium channel blockers. Take them exactly as directed, and never stop without talking to your doctor.

Regular check‑ups matter. Bring your home log to appointments so your physician can see trends and adjust treatment if needed. Even if you feel fine, staying on top of hypertension prevents complications later.

Bottom line: hypertension isn’t a mystery you can’t beat. Simple changes in salt, activity, weight, and stress add up fast. Pair those habits with any prescribed meds, and you’ll see your numbers drop, your energy rise, and your risk of serious disease shrink.