Assistant Teaching Professor of Dietetics and Nutrition explains the dangers of high blood pressure and how to prevent it
By Cristina Rosell
An estimated 1 in 5 young adults (ages 18-39) has high blood pressure, yet many of these individuals are unaware of their condition.
Hypertension, or consistently high blood pressure, can affect anyone. “People assume hypertension only affects older individuals. I’ve seen it more commonly in younger [folks] – people in their thirties taking medication,” says Nadine Mikati, assistant teaching professor in dietetics and nutrition and director of the didactic program in dietetics.
She adds, “You can develop hypertension at any age.”
Fortunately, awareness around this prevalent condition has been increasing in recent years. Affecting the body’s arteries, hypertension occurs when the force of blood pushing against the artery walls is consistently too high. To determine if this is the case, blood pressure should be measured routinely using a cuff.
Blood pressure is recorded as two numbers:
- Systolic – the first (top) number – measures the pressure in your arteries when your heart beats.
- Diastolic – the second (bottom) number – measures the pressure in your arteries when your heart rests between beats.
Normal blood pressure is classified as less than 120 systolic AND less than 80 diastolic. It looks like 120-/80-.
Elevated blood pressure is classified as 120-129 systolic AND less than 80 diastolic. It looks like 120-129/80-.
Hypertension is classified as 130 or higher systolic OR 80 or higher diastolic. It looks like 130+/80+.
Hypertension is often dubbed the silent killer because it rarely presents with noticeable symptoms in early stages. “A lot of people don’t know that they have high blood pressure, because they don’t feel it,” Mikati explains. Symptoms can include blurred vision, shortness of breath, dizziness, migraines, and/or light-headedness. “You feel something is not right,” Mikati says, but it’s easy to attribute these symptoms to commonplace causes: a poor night’s sleep; the stress of midterms; dehydration.
Hypertension is categorized as follows:
- Stage 1: 130-139/80-9.
- Stage 2: 140+/90+.
- Hypertensive Crisis: 180+/120+.
“Most people are probably in the elevated range, maybe Stage 1 Hypertension, and they don’t know it,” Mikati says. Additionally, she explains how hypertension can be misdiagnosed due to a phenomenon known as white coat syndrome where an individual’s blood pressure spikes when a medical professional measures it. Often triggered by anxiety or stress, white coat syndrome diagnoses can mask legitimate cases of elevated or hypertensive blood pressure.
Why is hypertension dangerous?
The heart functions like a motor, and hypertension forces that motor to work too hard for too long – even when that motor is fairly new, as with young adults. Over time, the heart motor burns out. “This can affect a lot of things,” says Mikati. “Your body runs on your heart, so if [the heart] is not working properly, this can lead to a heart attack, stroke, vision loss, and kidney disease.” Even elective surgeries can be impacted by elevated or hypertensive blood pressure, with physicians canceling scheduled procedures because of this condition.
“[Hypertension] is something that affects all your body’s systems and organs. It’s a big risk factor during any stage of life, so you want your blood pressure to be controlled and normal,” Mikati adds.
What causes hypertension?
Mikati explains the various factors contributing to elevated or hypertensive blood pressure:
- Genetics – Family history plays a large role in determining whether an individual develops this condition. “If your parents have high blood pressure, you’re more likely to have high blood pressure, too.”
- Age – As individuals age, arteries stiffen, forcing the heart to work harder to pump blood.
- Diet – You are what you eat. Food choices are a major factor. Diets that are low in fruits and vegetables, yet high in processed foods, fats, and sodium increase the likelihood of developing hypertension.
- Lifestyle – Physical inactivity weakens the heart muscle, forcing it to beat faster and harder; it also contributes to weight gain, which impairs the heart’s efficiency. Additionally, alcohol consumption and smoking are strongly linked to high blood pressure.
- Chronic stress – Too much stress for too long strains the body, increasing heart rate and releasing stress hormones like cortisol and adrenaline. Over time, this can lead to sustained high blood pressure.
Recommendations for preventing and managing hypertension
Mikati recommends developing the following habits to help prevent the development of hypertension and manage the condition:
- Adopt the DASH diet – The DASH diet (Dietary Approaches to Stop Hypertension) is a heart-healthy eating plan that emphasizes fruits and vegetables, whole grains, lean proteins, and low-fat dairy. It restricts sodium to 2,300 mg per day (roughly a teaspoon). However, for individuals diagnosed with hypertension, it lowers sodium-intake to 1,500 mg per day. The DASH diet also limits saturated fats and added sugars.
- Stay active – Exercising regularly lowers both stress hormones and blood pressure.
- De-stress when possible – “This can mean different things to different people.” Practicing relaxation techniques ranging from yoga and meditation to acupuncture and deep breathing all help ease physical tension. Additionally, ensure at least eight hours of sleep each night to help the body recover from daily activities.
Reminder: Currently enrolled students get access to campus gym facilities at no additional cost. Walks around the nature preserve are also free. Need more ideas? Check out these resources.
Treating hypertension
Doctors often prescribe medication as part of their treatment plan for individuals who have developed hypertension. This prescription can be lifelong without a “drastic change in lifestyle habits,” Mikati explains. However,
“If a patient leads a healthier lifestyle, they can decrease the dosage of medication and eventually [wean] off it.”
Hypertension can be reversed. With awareness and effort, blood pressure can be controlled, leading to a longer, healthier life.