KATHMANDU: Blood pressure refers to the force exerted by your blood against the walls of your arteries as your heart pumps blood through them.

Each time your heart beats, it pushes blood into the arteries, causing the highest pressure during a beat, called systolic pressure. Between beats, when the heart is at rest, the pressure drops, which is referred to as diastolic pressure.

High Blood Pressure: High blood pressure, also known as hypertension, is a common condition that occurs when the pressure in your arteries is consistently higher than normal. Blood pressure is categorized into five levels:

Healthy: A healthy blood pressure reading is a systolic pressure of less than 120 mmHg and a diastolic pressure of less than 80 mmHg (typically written as 120/80 mmHg).

Elevated: Systolic pressure is between 120 and 129 mmHg, with diastolic pressure less than 80 mmHg. Medication is not usually necessary, but lifestyle changes may be recommended.

Stage 1 Hypertension: Systolic pressure is between 130 and 139 mmHg, or diastolic pressure is between 80 and 89 mmHg.

Stage 2 Hypertension: Systolic pressure is 140 mmHg or higher, or diastolic pressure is 90 mmHg or higher.

Hypertensive Crisis: Systolic pressure exceeds 180 mmHg or diastolic pressure exceeds 120 mmHg. Immediate medical attention is required, especially if symptoms like headaches, shortness of breath, or visual changes occur.

Causes: Several factors can contribute to high blood pressure, including:

Age: Blood pressure tends to rise with age.

Genetics: A family history of hypertension increases the risk.

Obesity: Excess weight puts more strain on the heart.

Sedentary Lifestyle: Lack of physical activity can increase the risk.

High Sodium Intake: Consuming too much salt can elevate blood pressure.

Diabetes/Metabolic Syndrome: Conditions like diabetes can impact blood pressure.

Tobacco Use: Smoking increases blood pressure.

Stress: Chronic stress can contribute to hypertension.

Pregnancy: Pregnancy can lead to increased blood pressure.

Chronic Conditions: Conditions like kidney disease or sleep apnea can affect blood pressure.

Birth Control Pills: Some birth control pills may increase the risk of hypertension.

Risk Factors: Several lifestyle factors can increase the risk of high blood pressure, including:

Unhealthy Diet: Diets high in salt, processed foods, and unhealthy fats.

Obesity: Being overweight makes the heart work harder.

Alcohol and Smoking: Both can raise blood pressure levels.

Physical Inactivity: A lack of exercise increases the risk.

Stress: Long-term stress can elevate blood pressure.

Poor Sleep: Lack of quality sleep affects blood pressure.

Chronic Conditions: Conditions like diabetes and high cholesterol contribute to high blood pressure.

Excessive Caffeine: High caffeine intake can temporarily increase blood pressure.

Age: Blood pressure risk increases with age.

Genetics: A family history of hypertension raises risk.

Symptoms: Hypertension often goes unnoticed, as many people may not experience symptoms. However, when blood pressure becomes dangerously high, the following symptoms may appear:

Headache

Sweating

Flushing

Sleep disturbances

Vomiting

Visual disturbances

Nausea

Chest or back pain

Difficulty breathing

Complications of Hypertension: If left untreated, high blood pressure can lead to severe health complications, including:

Heart failure

Stroke

Heart attack

Arrhythmia

Kidney disease

Vision loss

Dementia

Sudden cardiac death

Treatment and Management: Treatment for high blood pressure often includes lifestyle changes and medications such as:

Beta-blockers

Diuretics

Calcium channel blockers

Alpha-2 agonists

Angiotensin II receptor blockers (ARBs)

Angiotensin-converting enzyme (ACE) inhibitors

Preventing High Blood Pressure: To reduce the risk of developing high blood pressure, consider the following preventive measures:

Healthy Diet: Eat a balanced diet rich in fruits, vegetables, whole grains, and low-fat dairy.

Limit Salt Intake: Reduce sodium to less than 2,300 mg per day (ideally 1,500 mg for those at risk).

Maintain a Healthy Weight: Keeping a healthy Body Mass Index (BMI) can help reduce strain on the heart.

Regular Exercise: Engage in at least 30 minutes of moderate exercise most days of the week.

Limit Alcohol: Excessive alcohol consumption can elevate blood pressure.

Manage Stress: Practice stress-relieving techniques such as meditation, deep breathing, or yoga.

Avoid Smoking: Quitting smoking improves cardiovascular health.

Adequate Sleep: Aim for 7–9 hours of quality sleep to support overall health.

Reduce Caffeine Intake: Excessive caffeine can temporarily raise blood pressure.

Monitor Blood Pressure: Regularly check your blood pressure and consult a doctor if levels are high.

Regular Medical Checkups: Routine checkups can help detect and manage high blood pressure early.

By following these preventive steps, you can significantly reduce the risk of developing high blood pressure and its related complications, ensuring a healthier future.