Hypertension – What It Is and How to Control It

When you hear the term “hypertension,” most people think of a scary medical label. In reality, it’s just a fancy name for high blood pressure. Your heart pumps blood through vessels, and the pressure inside those vessels should stay within a healthy range. If it stays high for months or years, you’ve got hypertension, and that can damage your heart, kidneys, and eyes.

What is Hypertension?

Blood pressure is measured with two numbers: systolic (the top number) and diastolic (the bottom number). A reading under 120/80 mm Hg is considered normal. Hypertension usually means a reading of 130/80 mm Hg or higher, taken on at least two separate occasions.

Common signs are hard to notice because many people feel fine. Some folks might get headaches, feel dizzy, or notice vision changes, but those symptoms often show up only when the pressure is already dangerous. That’s why regular checks are key—your doctor can catch it early before it causes trouble.

How to Keep Your Blood Pressure in Check

Good news: most people can lower their numbers with everyday habits. Here are the most effective moves:

• Cut sodium. Aim for less than 2,300 mg a day. Swap salty snacks for fresh fruit, and use herbs instead of table salt.
• Move more. Even a brisk 30‑minute walk most days can drop systolic pressure by 4‑9 mm Hg.
• Watch your weight. Losing just 5% of body weight can make a big difference.
• Limit alcohol. No more than two drinks a day for men and one for women.
• Eat the DASH diet. Focus on vegetables, whole grains, lean proteins, and low‑fat dairy.

If lifestyle changes aren’t enough, your doctor may prescribe medication. Common classes include ACE inhibitors, thiazide diuretics, and calcium‑channel blockers. Don’t skip doses, and let your doctor know about any side effects.

Stress also plays a part. Simple techniques—deep breathing, short meditation, or a hobby you enjoy—can keep your nervous system calm and your pressure lower.

Finally, keep a log. Write down your weekly blood pressure numbers, what you ate, and how active you were. Patterns emerge quickly, and you can tweak habits before a problem grows.

Hypertension isn’t a life sentence. With regular checks, smart food choices, movement, and, if needed, medication, you can bring your numbers down and protect your heart for years to come.