Most people know that high blood pressure is not a good thing, but in fact, it's dangerous – extremely dangerous. It's often called “the silent killer” because most times a person with high blood pressure has no noticeable symptoms.

When the heart muscle contracts, it forces blood through the arteries, which are large blood vessels. That forced blood exerts a force against the artery walls, that force is measured as “blood pressure.” When you have high blood pressure, you have pressure that is above 140/90 mm Hg (systolic/diastolic) (That is millimeters of mercury in a tube). You've probably heard blood pressure readings stated as one number over another number. That first number (higher) is the Systolic pressure, and it is the measure of pressure when the heart contracts. The second number (lower), is the Diastolic pressure. The Diastolic pressure is measured when the heart muscle is relaxing.

Even “high-normal” blood pressure (130 to 139 over 85 to 89) can increase the chance of developing cardiovascular disease (heart disease). The blood pressure considered to be “normal” is 120 to 129 over 80 to 84. Blood pressure that is less than 120 over 80 is considered to be optimal.

Having high blood pressure causes the heart to work harder than it should. It increases the need for oxygen to the heart, and is also a factor in angina. Some other effects are, an enlarged heart (cardiomegaly), and damage to the blood vessels in the brain and kidneys. The results are the increased risk of heart attacks, strokes and also kidney disease. Obviously, high blood pressure is to be taken very seriously.

Hypertension (the medical term for high blood pressure) is very common and is the most common cardiovascular disease in the United States, with approximately 65 million people being affected. That's about 1 in 3 adults. Also, African-Americans tend to develop hypertension more often than Whites, and at an earlier age. Even individuals with normal blood pressure at age 55, have a 90% chance of developing high blood pressure. As previously mentioned, even severe, uncontrolled hypertension usually has no noticeable symptoms, so please make it a priority to always know what your blood pressure is. whether by regular doctor visits, a portable blood pressure monitor, or preferably both.

High Blood Pressure Causes

The good thing about high blood pressure is that many times the causes can be eliminated. Although the elderly often get high blood pressure as the walls of their arteries lose their elasticity, but even that can be helped with a good diet and regular exercise. This needs to be a life-long proposition however.

The following are also factors in high blood pressure.

Alcohol Consumption – a small amount of alcohol on occasion is probably not harmful, but heavy use will contribute to high blood pressure, among other problems

Being Overweight – as the nation becomes more obese as a whole, we are regularly seeing an increase of diagnosed hypertension also

Caffeine – caffeine is a stimulant to the cardiovascular system and is another common problem for many

Too Much Sodium – many individuals eat many, many times more sodium (salt) than their body needs, the results are; retaining water, expansion of the volume of blood, and finally an increase of blood pressure

Stress – stress causes hypertension by activating the sympathetic nervous system, resulting in the arteries becoming more rigid - quit possibly the single most common contributing factor in high blood pressure is stress – exercise is a good way to relieve stress.

Insulin Resistance – insulin resistance can result in high blood pressure by causing the kidneys to retain water

Medications – some prescription medications can also contribute to high blood pressure – some of those are – diet pills, birth control pills, steroids, NSAIDS and decongestants – some over-the-counter medications can also result in hypertension – those containing licorice root, ginseng, ephedra, guarana, kola nut, yerba mate, and yohimbe should be avoided if you have, or are at risk for high blood pressure.

Smoking – there is nothing good about smoking, for smokers, it is a contributing factor to all cardiovascular diseases, and a very long list of other life-threatening conditions
A diet low in calcium, magnesium and potassium - can increase blood pressure

High Blood Pressure Control

Never assume you can control high blood pressure by yourself. Many times a proper diet, regular exercise, not smoking, no alcohol abuse, and other good lifestyle choices will help you to maintain a reasonable blood pressure. However, if you have hypertension that cannot be controlled, you must seek the aid of a competent medical professional.

Some Smart Choices to Help to Maintain High Blood Pressure Control

Lower (or eliminate) Caffeine – coffee, tea and sodas can cause or contribute to hypertension

Moderate Alcohol Consumption – no more than two beers or four ounces of wine

Maintain Proper Weight – just losing a few pounds can help to lower blood pressure significantly

Exercise – 20-30 minutes per day of good cardiovascular exercise will often prevent high blood pressure - a Total Gym or one of the many Elliptical Trainers are great for a good cardiovascular workout

Don't Smoke – the harmful effects here are commonly known

Medications – if you have hypertension, consult with your doctor on any medications that you may be taking
Diet – You are a result of what you eat – get rid of the junk food, the high fat foods, the processed foods (usually a source of very high sodium, and often fat also)
Relaxation/Meditation – many people find it hard to truly relax – meditation can be extremely beneficially in many ways, including lowering the blood pressure

Nutrition and Supplements

A healthy diet is a must to maintain optimum health. The DASH diet was developed at the National Institutes of Health's National Heart, Lung, and Blood Institute. It is based on a large-scale research study that identified the foods that affect blood pressure the most. The DASH diet specifies generous amounts of fruits and vegetables and low-fat or fat-free dairy products that provide adequate calcium. The diet is also relatively low in fat and sodium. DASH researchers have shown that diets rich in potassium, calcium and magnesium, and low in sodium (2,400 mg or less), play an important role in high blood pressure treatment. Those with high blood pressure should incorporate the components of the DASH diet into their daily routine. For a copy of the DASH diet, visit DASH Diet.

Finally, the following tips will help you to avoid (or lower) high blood pressure.

Vitamin C – this antioxidant vitamin can help those with mild to moderate hypertension

Eat Fish – four to six servings of cold-water fish like wild Alaskan salmon and sardines, which contain the beneficial omega-3 fatty acids – Fish-oil supplements are good if you can't get the natural omega-3-rich foods

Limit Salt – if you are sensitive to sodium, have a family history of hypertension or current have hypertension, limit yourself to one teaspoon (2,400 mg) of salt per day

Garlic – many natural herbs are natural medicines – Garlic can lower blood pressure moderately, and is believed to relax the blood vessels

Low or No-Fat Dairy Products – just two to three servings per day

Moderate Animal Protein – only 6 ounces of lean protein

Fresh Fruits and Vegetables – eight to ten servings per day Nuts, Seeds and Beans – Consume two tablespoons of nuts or seeds, or 1/2 cup cooked dried beans

Calcium and Magnesium – not enough of these minerals can contribute to high blood pressure - 1,000 and 1,200 mg of calcium for women, and no more than 500-600 mg daily for men

So, whether you know you have high blood pressure or not, have it checked regularly, especially as you get older or if you have a history of hypertension in your family. Remember, living a healthy lifestyle can not only prevent hypertension, it can also help to lower high blood pressure. Just because you feel fine doesn't mean that the silent killer is not there.