The Hypertension Resource Center: Understanding and Managing High Blood Pressure

Hypertension, commonly known as high blood pressure, is frequently referred to as the "silent killer." This is because it typically presents with zero symptoms, even while it quietly damages your blood vessels, heart, brain, and kidneys over time.

Because you cannot "feel" high blood pressure, knowing your numbers and understanding how to manage them is one of the most critical steps you can take for your long-term health.

Understanding Your Blood Pressure Numbers

Blood pressure is measured using two numbers: Systolic (the top number, measuring the pressure in your arteries when your heart beats) and Diastolic (the bottom number, measuring the pressure in your arteries when your heart rests between beats).

  • Normal: Less than 120 systolic AND less than 80 diastolic. Keep up your healthy habits!
  • Elevated: 120-129 systolic AND less than 80 diastolic. This is a warning sign that you are at risk of developing hypertension.
  • Stage 1 Hypertension: 130-139 systolic OR 80-89 diastolic. Your doctor will likely recommend lifestyle changes and may consider medication.
  • Stage 2 Hypertension: 140 or higher systolic OR 90 or higher diastolic. Doctors will typically prescribe a combination of medications and lifestyle changes.
  • Hypertensive Crisis: Higher than 180 systolic AND/OR higher than 120 diastolic. This is a medical emergency. Seek immediate medical attention.

Everyday Management and Lifestyle Strategies

In many cases, high blood pressure can be successfully managed — and sometimes even reversed — through targeted lifestyle modifications.

  • The DASH Diet: The Dietary Approaches to Stop Hypertension (DASH) diet emphasises vegetables, fruits, whole grains, and lean proteins while limiting saturated fats and added sugars.
  • Slash the Sodium: Aim to consume less than 1,500 to 2,300 milligrams of sodium per day by avoiding heavily processed foods and reading nutrition labels.
  • Move Your Body: Aim for at least 150 minutes of moderate aerobic exercise (like brisk walking or cycling) per week.
  • Limit Alcohol and Quit Smoking: Both cause acute spikes in blood pressure and cause lasting damage to artery walls.
  • Manage Stress: Techniques such as deep breathing, meditation, or yoga can have a measurable impact on cardiovascular health.

Knowing Your Cardiovascular Care Team

| Professional | Role | When to See Them | | :---- | :---- | :---- | | Primary Care Physician (PCP) | General doctor who monitors overall health and handles routine blood pressure screenings. | For annual check-ups, initial diagnosis, and primary management. | | Cardiologist | A specialist in diagnosing and treating diseases of the heart and blood vessels. | If your blood pressure is difficult to control, or if you have signs of heart disease. | | Nephrologist | A doctor who specialises in kidney care. | If hypertension is caused by or has caused a kidney issue. | | Registered Dietitian (RD) | A certified food and nutrition expert. | To help you implement the DASH diet and build sustainable eating habits. |

Disclaimer: This article is for educational and informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider regarding your blood pressure and cardiovascular health.