High Blood Pressure Risk Factors

With 2022 Heart Month, Know Your Risk for High Blood Pressure

With Heart Month this year (2022), the main focus is on high blood pressure. 

So many people have high blood pressure and do not know it. And even people who may be aware of their elevated blood pressure may not think it is serious. 

I have measured the blood pressure of many people, and when I would report to them, their numbers were above normal, and they needed to watch it or get it checked into; I was often told, “oh, that is my normal.” 

Some medical conditions, such as diabetes, can increase the risk for high blood pressure, but there are steps to reduce risk by changing what is in our control. 

There are risk factors out of our control, such as family history and age. But we can still do many things to reduce this risk in other ways.

Pre-Hypertension – aka elevated blood pressure 

Before diagnosing hypertension or high blood pressure, there is almost always pre-hypertension or elevated blood pressure. Pre-hypertension is readings over several occasions when the blood pressure is higher than normal, but it isn’t high blood pressure or hypertension. 

Because high blood pressure often develops over time, we often have the opportunity to know it is coming if we pay attention. With pre-hypertension, if we don’t take steps to reduce it, we increase our risk of developing chronic high blood pressure (hypertension)

Elevated blood pressure is between 120/80 mmHg and 129/80 mmHg. 

However, keep in mind: ONE reading is not a diagnosis. Several readings over several days it what we look at more. 

Risk factors of hypertension – aka High Blood Pressure

As I mentioned previously, LIFESTYLE has a significant impact on our risk of getting high blood pressure. 

DIET – surprise! 

A diet high in sodium and low in potassium increases the risk for high blood pressure. And this isn’t just adding a banana to your diet each day. I talk more about the benefits of potassium and what foods have them in Powerful Potassium.

It isn’t just the salt in the diet, but the combination of too much salt and not enough potassium. 

And guess what? Most of our highly processed and restaurant foods are high in sodium and low in potassium. 

MOVE MORE – another surprise? 

Getting regular physical activity helps your heart and blood vessels stay strong and healthy, which may help lower your blood pressure. Regular physical activity can also help

you keep a healthy weight, which may also help lower your blood pressure.

EXCESS BODY WEIGHT – especially obesity

Excess body weight, specifically excess body fat, means more work for the heart. This extra work for the heart contributes to more work for the blood vessels, increasing blood pressure. 

People who do not have overweight or obesity can still have high blood pressure. 

ALCOHOL

Drinking too much alcohol, even on occasion, can increase blood pressure.

How much is too much? I define that in the article, Alcohol in Moderation (Defined). 

WHAT ABOUT THOSE NON-MODIFIABLE RISK FACTORS? 

Genetics: We see things “run in the family,” but how much of it is genetics vs. the environment. Families often have similar habits with their eating habits and other lifestyle factors. So, how much of this is genetics, and how many are other factors.

Age: Blood pressure does tend to rise as we age. An estimated 90% of us will eventually get high blood pressure. But at what age will that be for you? 

Race or ethnicity: We do know that black people are much more likely to develop high blood pressure compared to Alaska Natives, American Indians, Asians, Hispanics, Pacific Islanders, and whiter people. We need to be aware of this, and everyone needs to know their numbers. 

Know your numbers!

When your blood pressure is measured, ask for the numbers and record them. You can also get a home blood pressure monitor and measure blood pressure regularly. Don’t ignore the numbers. Instead, pay attention to changes and make appropriate lifestyle changes. 

Need help with lifestyle changes to improve your blood pressure and other outcomes? Let’s talk – I can help you make a plan to improve your health.