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Are You at Risk for High Blood Pressure?

Review the factors and assess your risk of getting high blood pressure.

Reetu Sharma, M.D.

Contributor

Reetu Sharma, M.D.

Sutter Roseville Medical Center

The numbers are stark: 1 in 3 adults has high blood pressure (hypertension), but may not be aware of it. The symptoms are easy to miss and, left untreated, high blood pressure can wreak havoc on the body. High blood pressure can lead to a host of serious problems, including heart attack, stroke, kidney failure and vision problems.

Blood pressure gauge

Anyone can get high blood pressure – including children and teenagers. The disease most often strikes people who are:

  • African American
  • Asian
  • Latino
  • Middle-aged or elderly
  • Heavy drinkers
  • Smokers
  • Inactive
  • Overweight

Many lifestyle factors can impact your blood pressure. Some over-the-counter medications can raise your blood pressure as well, says Lincoln cardiologist Reetu Sharma, M.D., of Sutter Independent Physicians.

“Decongestants relieve nasal stuffiness by narrowing blood vessels and reducing swelling in the nose, but they can also affect other blood vessels, which can cause high blood pressure,” Dr. Sharma says. “Some cold medicines are high in sodium and often contain NSAIDs – both may cause your blood pressure to rise even higher.”

Diet pills and appetite suppressants tend to “rev” up the body, which raises your blood pressure, Dr. Sharma says. For women, taking birth control pills may increase the likelihood of getting hypertension.

“Medical researchers have found that birth control pills increase blood pressure in some women,” Dr. Sharma says. “It’s more likely to occur if you're overweight, have had high blood pressure during pregnancy, have a family history of high blood pressure, or have kidney disease. The combination of birth control pills and cigarette use may be especially dangerous.”

Reduce Your Risk

According to Dr. Sharma, many risk factors for high blood pressure are manageable. “With lifestyle changes and medications, the majority of patients can control their blood pressure,” she says.

There are several things you can do to lower your risk of hypertension and maintain a healthy blood pressure. In addition to visiting your doctor and getting regular blood pressure readings, follow these tips.

Manage Your Weight

If you weigh more than your should, develop a plan to lose those extra pounds. Ask your doctor what your weight goal should be, and set reasonable timelines to reach it. Avoid “crash” diets – they almost always fail.

Eat Smart

Consistently eating a low-fat diet will help prevent high blood pressure and improve your overall health.

  • Build your meals around grains, vegetables and fruits.
  • If you eat red meat, make it an infrequent treat.
  • Go easy on salt (ask your doctor how much salt is too much for you).
  • Stay away from processed foods such as bologna, salami and cheese.
  • Avoid salty foods such as ham hocks, salt pork and hot sauce.
  • Keep away from snack foods such as potato chips and pickles.

Exercise

Exercise is essential for heart health. Brisk walking, bicycling and dancing are great for your blood pressure. Aim for at least 30 minutes of exercise every day. And if it’s been awhile since you last exercised, check with your doctor first. Then start slowly and gradually build up.

Don't Smoke or 'Vape'

“Many experts urge everyone – heart patients in particular – to avoid smoking any product, including e-cigarettes,” Dr. Sharma says.

If you smoke, quit. The nicotine in cigarette smoke raises your blood pressure and directly damages your arteries. If you have trouble quitting, a smoking cessation program can help you succeed.

Some people use vaping as an alternative to smoking tobacco or think switching to vaping will help them quit smoking. Dr. Sharma notes even recreational use of e-cigarettes can lead to nicotine addiction and there is not enough evidence to show vaping helps people quit smoking.

“There is less nicotine in e-cigarettes than in traditional cigarettes, but there is still enough to constrict and harden your arteries, raise your blood pressure and heart rate, and make your blood more likely to clot. It stresses your heart and sets you up for a heart attack or stroke,” she says.

Drink Alcohol in Moderation

Studies show that a little alcohol may in fact be good for your heart, but too much can raise your blood pressure. Men should drink no more than two drinks a day; women should drink no more than one drink a day. A drink is a can of beer, a glass of wine or one shot of hard liquor.

Remember, even a little alcohol may be too much if you're taking medication for high blood pressure. Alcohol can intensify the effect of some of these drugs. If you take medicine for high blood pressure and you also drink alcohol, talk with your doctor or pharmacist about possible side effects.

Reduce Stress

Too much stress, on the job or at home, is bad for your heart. It raises your blood pressure, and if it's already high, that can be dangerous.

“I cannot underscore the importance of stress management enough for both hypertension and overall cardiac risk,” Dr. Sharma says.

To reduce stress:

  • Exercise
  • Take breaks during the day to breathe and calm down
  • Set reasonable goals
  • Schedule some time for yourself

Take our Blood Pressure Quiz to test your knowledge about hypertension.

Related Articles

  • Ways to Lower Your Blood Pressure Naturally
  • Checking Blood Pressure at Home
  • Got Blood Pressure Medicine?
  • Heart Failure Prevention
  • Exercise: Fact versus Fiction
  • Cooking for Heart Health
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