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Understand High Blood Pressure: A Guide to Prevention and Management

High blood pressure, or hypertension, is one of the most prevalent and preventable risk factors for serious chronic diseases. Yet, many people don’t even realize they have it. This article breaks down everything you need to know about high blood pressure—what it is, how it affects the body, and what science says about the best ways to manage and prevent it.

What Is High Blood Pressure?


Blood pressure is the force of your blood pushing against the walls of your arteries. It’s measured in millimeters of mercury (mmHg) and recorded as two numbers:

  • Systolic pressure (top number): pressure when your heart beats.

  • Diastolic pressure (bottom number): pressure when your heart rests between beats.

According to Hypertension Canada:

  • Normal: Less than 120/80 mmHg

  • Elevated: 120-129/<80 mmHg

  • Hypertension (Stage 1): 130-139/80-89 mmHg

  • Hypertension (Stage 2): 140+/90+ mmHg


How Common Is It in Canada?


  • 1 in 4 Canadians have high blood pressure.

  • Only 68% of those with hypertension have it under control.

  • Men are more likely to develop hypertension before age 55, while women’s risk increases post-menopause.


Risk Factors and Causes


High blood pressure can be caused or worsened by:

  • Sedentary lifestyle

  • Excess sodium intake

  • Low potassium intake

  • Obesity

  • Chronic stress

  • Smoking or alcohol misuse

  • Genetics and age

Some people may have secondary hypertension, caused by other medical conditions like kidney disease or endocrine disorders.


Why It Matters: The Long-Term Risks


Uncontrolled hypertension puts strain on your blood vessels, increasing the risk for:

  • Heart disease and heart failure

  • Stroke

  • Chronic kidney disease

  • Vision loss

These complications can be life-altering or fatal, making prevention and control critical.


The Power of Nutrition


Dietary strategies are among the most effective non-medication tools for managing blood pressure:


The DASH Diet (Dietary Approaches to Stop Hypertension):

  • High in fruits, vegetables, whole grains, and low-fat dairy

  • Rich in potassium, calcium, and magnesium

  • Low in sodium, added sugar, and saturated fats


Reduce Sodium Intake:

  • Aim for < 2000 mg/day (Canadian guidelines)

  • Avoid ultra-processed and restaurant foods


Boost Potassium:

  • Potassium helps relax blood vessels and balance sodium

  • Great sources: bananas, spinach, sweet potatoes, beans


The Role of Physical Activity

Exercise is a powerful intervention:

  • Aerobic exercise (e.g., walking, cycling, swimming): lowers systolic BP by 5–7 mmHg

  • Resistance training: adds additional benefits

  • HIIT: promising for cardiovascular health and BP control


Recommendations:

  • 150 minutes/week of moderate-intensity aerobic exercise

  • 2+ strength training sessions/week

Even short, consistent bouts of movement matter.


Monitoring and Early Detection

High blood pressure is often called the “silent killer” because it may not cause symptoms until damage is done.


Monitor Regularly:

  • Home blood pressure monitors are accessible and useful.

  • Take readings at the same time daily, after sitting quietly for 5 minutes.


When to See a Doctor

  • Consistently elevated readings (>130/80 mmHg)

  • If you have risk factors like diabetes, kidney disease, or a family history of hypertension

Medications may be necessary and are most effective when combined with lifestyle changes.


Learn More and Take Action


Helpful Resources:

Remember: Small, sustainable changes can make a big impact over time. Whether you're looking to prevent high blood pressure or improve it, education is the first step.


If you'd like help putting together an exercise and nutrition plan to tackle your high blood pressure, click here to book a free consultation with me to discuss options and get your health back on track!


Cheers,

Jon


 
 
 

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