Hypertension

 

Hypertension is the medical term for high blood pressure. It’s extremely common, often silent, and very treatable—especially when you catch it early and use medications (if needed) with the right lifestyle changes.

The good news is this is one of the most modifiable risk factors for cardiac and vascular disease with good evidence for treatments.

​

If of interest, you can also read more on the rates of prevalence of hypertension worldwide, ethnic and genetic factors, the environmental influence and psychosocial factors in hypertension, the blood pressure demographics and the global hypertensive disease burden in the author's article available on the Pubmed Medline library here.

​

​

High blood pressure strains your blood vessels and organs over time, raising the risk of:

• Heart attack

• Stroke

• Heart failure

• Kidney disease

• Vision loss

​

What should I do if I have (or might have) hypertension?

 

Confirm it properly

• Measure BP on multiple days

• Rest 5 minutes, feet flat, arm supported at heart level

• Home BP monitors are excellent when used correctly

• An upper arm cuff BP monitor is preferable - speak to your physician or the pharmacy for a reliable BP monitor to purchase for home readings

​

See a clinician and they will:

• Confirm the diagnosis

• Check for causes and complications

• Some people (very small proportion) may have an underlying cause that could be treatable

• Decide whether lifestyle changes alone are enough or medications are needed

• Contextualise your risks for future complications

​

Lifestyle changes that are proven to lower blood pressure

Each of these below have good evidence behind it:

 

1. Reduce sodium (salt)

Impact: ↓ systolic BP by ~5–6 mmHg (more in salt-sensitive people)

• Aim for <1,500–2,000 mg sodium/day

• Read labels; “low sodium” is your friend

 

2. The DASH or Mediterranean diet

Impact: ↓ systolic BP by ~8–11 mmHg

Evidence : Read more here 

Focus on:

• Fruits, vegetables

• Whole grains

• Beans, nuts

• Fish, olive oil

• Low-fat dairy

Limit:

• Red/processed meat

• Sugary drinks

• Ultra-processed foods

Good non-drug intervention we have.

 

3. Lose excess weight (if applicable)

Impact: ~1 mmHg drop for every kg (2.2 lb) lost

Even 5–10% body weight loss can meaningfully reduce BP.

Evidence: read here https://pubmed.ncbi.nlm.nih.gov/37141231/

 

4. Exercise regularly

Impact: ↓ systolic BP by ~5–8 mmHg

Best options:

• Brisk walking

• Cycling

• Swimming

• Wall squatting

Target:

• 150 minutes/week moderate activity

• You can break it into 10–15 minute chunks

​

5. Limit alcohol

Impact: ↓ systolic BP by ~4 mmHg

• Less is better—alcohol is a known risk factor. Keep alcohol intake to less than 2 units per day

 

6. Improve sleep & treat sleep apnea

Poor sleep raises BP through stress hormones.

• Aim for 7–8 hours/night

​

7. Manage stress (yes, it matters)

Chronic stress keeps BP elevated.

Helpful tools:

• Mindfulness or breathing exercises

• Yoga, tai chi or meditation

• Talking therapies - talk to your cardiologist if you are interested

• Time outdoors

 

8. Don’t smoke

Smoking doesn’t cause chronic hypertension—but it dramatically multiplies cardiovascular risk​​​

​

​

You can read more on the Dr Tomson's article available on the Pubmed Medline library here