Live Well

Eliminating Hypertension

By Carla Hay-Perdue
Palo Pinto General Hospital
DNP, APRN, FNP, ANP- BC NC-BC

In the United State, about 122 million adults have hypertension. Hypertension is often without symptoms. People don’t feel bad, so they ignore it. However, hypertension is a significant risk factor for cardiovascular disease and mortality.

It is estimated that one-third of all cardiovascular disease deaths could be prevented by eliminating hypertension.

Know your numbers

NORMAL                   Systolic    Less than 120         Diastolic less than 80

ELEVATED                 Systolic    120 – 129             Diastolic less than 80

HIGH BP STAGE 1     Systolic    130 – 139              Diastolic 80 – 89

HIGH BP STAGE 2     Systolic    140 or higher       Diastolic 90 or higher

Hypertensive Crisis   Systolic   Higher than 180   Diastolic Higher than 120

Typically, more attention is given to the systolic blood pressure (the first number). This is the pressure on the artery wall when the heart contracts. The diastolic BP (bottom number) is the amount of pressure on the artery wall when the heart relaxes.

Monitor your blood pressure

1. Be still. Don’t smoke, drink caffeinated beverages, or exercise within 30 minutes before measuring the bp.
2. Sit correctly with your back straight and supported, feet flat on the floor, arm supported on a flat surface with the arm at heart level.
3. Measure at the same time every day, such as morning and evening.
4. Take 2 readings one minute apart and record the results.
5. Do not take the measurement over clothes.
6. Do not get alarmed if you get an elevated reading. Consult your healthcare professional to verify if there is a health concern.
7. If your BP is higher than 180/120, wait 5 minutes and test again. If still elevated, contact your doctor immediately. If you are experiencing chest pain, shortness of breath, back pain, numbness/weakness, vision change, or difficulty speaking, CALL 911.

Take Action

The first step is lifestyle modification. Hypertension is primarily attributable to suboptimal dietary and lifestyle habits. Lifestyle improvement is one of the cheapest and most effective strategies for achieving blood pressure reduction and control.

1. The Dietary Approach to Stop Hypertension (DASH) diet is a healthy, low-salt diet with a high intake of vegetables, whole grains, low-fat dairy, and a low intake of red meat, sugar, and trans fats.
2. Limit alcohol
3. Enjoy regular physical activity. At least 30 minutes per day.
4. Manage stress
5. Maintain a healthy weight
6. Quit smoking
7. Take your medications properly.
8. Form a partnership with your healthcare provider. Lifestyle is an important aspect of blood pressure control.

Good control may require medications as well. But, again, work with your provider to achieve the optimal treatment for you.