Uncontrolled or undetected high blood pressure, also called hypertension, is one of the most concerning precursors to heart problems. Because hypertension damages one’s arteries and decreases the flow of oxygen to one’s heart and brain, the Centers for Disease Control and Prevention (CDC) calls high blood pressure “a leading cause of heart disease and stroke.” Some 877,500 Americans die of heart disease, stroke or other cardiovascular ailment every year – making heart disease and stroke the first and fifth leading causes of death in the country.
While no one wants high blood pressure, of course, some people don’t know how to lower it through behaviors or diet, and questions abound concerning doing so safely.
What causes high blood pressure?
Hypertension affects approximately 65 million adults in the United States and occurs as a result of numerous risk factors. These include one’s family history, sleep issues, high stress levels, obesity, diabetes and being pregnant or post-menopausal. “Simply put, anything that affects the elasticity of your arteries or the volume of blood in your circulatory system will affect your blood pressure,” says M. Scott Dawson, MD, a cardiologist at Inspira Medical Group Cardiology.
The good news, Dawson says, is that simple lifestyle changes can have a major impact on one’s blood pressure.
How can I drop my blood pressure quickly and safely?
“It is important to keep your blood pressure in a healthy range,” explains Shaline Rao, MD, a cardiologist at NYU Langone Hospital, Long Island. “This range is typically 90/60 to 140/80, but targets can be adjusted based on an individual’s health.” The top number represents one’s systolic blood pressure – “the higher pressure that comes when the heart squeezes blood to the body,” says Rao. And the bottom number represents one’s diastolic blood pressure – the lower pressure that occurs when the heart is relaxing and filling up for the next heartbeat. “If you are not in your healthy zone, it is important to reduce blood pressure,” she advises.