High blood pressure

High blood pressure is also called hypertension that happens when the force is strong. The blood pressure is the force of blood against the walls of the arteries when the heart is pumping blood. Systolic pressure is the reading once the heart beats when driving blood and diastolic pressure is the reading when the heart is resting in between the beats.

  • Normal blood pressure is less than 120/80 mmHg.
  • Pre-hypertension has a systolic that is between 120-139 and diastolic pressure is between 80-89.
  • Stage 1 hypertension has a systolic between 140-159 and diastolic between 90-99 mmHg or even higher.
  • Stage 2 hypertension has a systolic pressure higher than 160 and diastolic pressure higher than 100 mmHg.

Symptoms of high blood pressure

Some people do not show signs and symptoms of high blood pressure, even if the blood pressure is very high. Some people experience headaches, nosebleed and shortness of breath when they have high blood pressure readings or becomes severe.

HIgh blood pressure

Stress can cause an increase in the blood pressure


  • Lack of physical activity usually result to an increase in the heart rate and forces the heart to pump harder with each contraction.
  • For those who are overweight, more pressure is placed on the walls of the artery because more blood is produced in supplying oxygen and nutrients on the tissues of the body.
  • Stress can cause an increase in the blood pressure
  • Excessive consumption of sodium in the diet can result to accumulation of fluid and high blood pressure especially when sensitive to sodium.
  • Chemicals found in cigarettes and smoking tobacco can damage the walls of the artery.
  • Getting older increases the risk of high blood pressure.
  • Excessive use of alcohol
  • Low potassium levels can raise the sodium levels in the cells.
  • Can be hereditary
  • Can be caused by some underlying conditions such as hormonal disorders, thyroid disease, kidney disease, adrenal gland disease and using medications such as oral contraceptive and herbs specifically licorice.


  • Maintain a healthy diet especially those that include fresh fruits, vegetables, whole grains, fish, poultry and low-fat dairy products. Increase potassium which prevents and controls high blood pressure and minimize eating foods that contain saturated fats and Trans fat.
  • Minimize the consumption of salt in the diet. Maintain the sodium level of 1500 milligrams every day for people 51 years old or older and black people of any age or suffering from hypertension, chronic kidney disease and diabetes.
  • Maintain a healthy weight or try to lose some weight if overweight.
  • Perform regular physical activity can lower the blood pressure and avoid any stress. Perform a minimum of 150 minutes of moderate aerobic exercises every week or 75 minutes of aerobic activity every week or perform a combination of moderate and vigorous physical activity.
  • Minimize drinking of alcohol.
  • Avoid smoking to prevent hardening of the arteries.
  • Minimize stress, perform relaxing techniques such as deep breathing or meditation and muscle relaxation.
  • Perform regular physical activity such as a session of 30-minute normal walking.
  • Get plenty of sleep.


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