Hypertension – What It Is and How to Keep It Under Control

High blood pressure, or hypertension, is when the force of blood against your artery walls stays too high over time. Most people don’t feel anything until it causes problems, which is why regular checks are key. Knowing the basics helps you catch it early and act before complications like heart attacks or strokes show up.

Common Symptoms and Risks

Even though hypertension is called a "silent killer," some folks notice headaches, shortness of breath, or blurry vision when numbers get really high. Risk factors are easy to spot: being overweight, eating salty food, not moving enough, smoking, heavy drinking, and family history. Stress can bump your pressure too, especially if you’re always on the go.

If left unchecked, high blood pressure can damage arteries, strain the heart, and hurt kidneys. The good news is that most of these risks shrink dramatically when you lower your numbers with simple changes or medication.

Everyday Tips to Lower Your Blood Pressure

Start with your diet. Swap processed snacks for fresh fruits, veggies, and whole grains. Cutting back on salt—even a pinch less each meal—makes a big difference. Try the DASH eating plan: lots of potassium‑rich foods like bananas and leafy greens.

Get moving. You don’t need an intense gym routine; a brisk 30‑minute walk most days works wonders. Even short bursts of activity, like climbing stairs, help your vessels stay flexible.

Watch your weight. Losing just 5–10% of body weight can drop systolic pressure by up to 10 mmHg. Keep track with a scale or simple clothes‑fit check.

Limit alcohol and quit smoking. If you drink, keep it to one glass a day for women and two for men. Smoking raises blood pressure right away; quitting lowers it within weeks.

If lifestyle tweaks aren’t enough, your doctor may suggest meds such as ACE inhibitors or thiazide diuretics. Take them exactly as prescribed—missing doses can undo progress fast.

Finally, manage stress with breathing exercises, meditation, or a hobby you enjoy. Even five minutes of deep breaths before bed can calm the nervous system and keep numbers steady.