Hypertension (high blood pressure) is a common, yet controllable disorder that affects nearly 50 million individuals. It is referred to as the "silent killer" because there are no symptoms. In fact, many people do not realize that they have hypertension until they suffer a stroke or heart problems. Heart attacks and high blood pressure are closely associated, and for this reason, changing unhealthy habits and developing new healthy ones is extremely important. Blood pressure is influenced by many things, some of which we have no control over, such as age, sex, race and family history. However, there are controllable factors associated with hypertension, including diet, exercise, weight control, and stress levels. Left untreated, hypertension causes the heart to work extremely hard, resulting in damage. Even a mild case of untreated hypertension can double your chance of a heart attack, and a moderate case can triple it. Increased risk of stroke is also related to hypertension.

It is a good idea to have your family doctor check your blood pressure at least once a year. Many people choose to keep track of blood pressure readings on their own. If you are monitoring your own blood pressure, be aware that not all devices used for this purpose are accurate. Because blood pressure is affected by many things, it is important to take several readings and averaging the findings. When should you be concerned about a blood pressure reading? The American Heart Association states that anyone whose blood pressure is greater than 140/90 for sustained periods has hypertension, and should take steps to lower it. Normal resting blood pressure in healthy adults averages 120/80. The first number (systolic) represents pressure against the artery walls when your heart contracts. The second number (diastolic) is the pressure against the artery walls between heartbeats.

Although the connection between hypertension and our reaction to stress has not been directly proven, people who lead hectic, stressful lives tend to have higher incidences of cardiac and high blood pressure disease than people who have more relaxed lifestyles. Stressful situations often produce feelings of anger, fear, frustration and anxiety. These responses cause the release of adrenaline, a powerful hormone that increases blood pressure. Relaxation techniques such as meditation, yoga, or hypnosis can do wonders for lowering blood pressure and controlling tension. If none of these ideas appeal to you, moderate intensity exercise is another option. Regular physical activity has been shown to reduce the risk of developing hypertension by as much as 30 percent. Aerobic exercise, such as walking, biking, swimming, or jogging not only helps to lower blood pressure, it also strengthens the cardiovascular system. Several studies have shown that strength training is also very beneficial for hypertensive people. Check with your doctor before you begin working out, as there are important guidelines for exercising if you have high blood pressure. Recommendations for strength training activities include lifting light-to-moderate weights, avoidance of isometric exercises and making sure to breathe properly. Do not hold your breath. Instead, inhale with the easy phase of the repetition, and exhale with exertion, the more difficult lifting phase. Activities that should be avoided because of their ability to raise blood pressure include heavy weight lifting, wrestling, field events in track, and football.

The American Council on Exercise recommends that hypertensive individuals perform some sort of physical activity 5 to 6 times per week for 30 to 60 minutes, depending on current level of fitness. If you are a beginner, start out with 15 minutes or so of walking and gradually increase the duration. What you eat also plays an important part in controlling hypertension. Americans often consume a high-fat, high- cholesterol, and high-sodium foods. Diseases of the heart and circulatory system are a direct result. Reducing sodium intake, avoiding foods high in saturated fats and cholesterol and restricting use of alcohol are just a few ways to improve your health. Even if you already have a history of hypertension, it is never too late to take control of your health. Research has clearly shown that lifestyle modification can reverse heart and circulatory diseases in the majority of cases. Combining weight control, proper diet, and moderate, regular exercise can return blood vessels to a healthy condition and eliminate hypertension.

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