Know Your Numbers: Blood Pressure You’ve probably heard of hypertension, which is also called high blood pressure (BP). BP is the force of blood against your blood vessel walls and is an indicator of how well your heart is functioning. When the force is too high, you may have hypertension. Almost half of adults in the U.S. are affected and Warfighters are at higher risk than civilians. However, you may not know you have it because there are often no symptoms until the condition is severe. Even without obvious signs, having high BP can damage your blood vessels and cause serious health problems that affect your mission readiness. Blood Pressure Levels Knowing your BP is important to staying healthy and mission ready. Your health care provider will likely check your BP annually. They may check it more frequently depending on how often you go to the doctor. Check out the table below to understand more about where you fall within the BP categories: Blood Pressure Category Systolic (mm Hg) The top number, or the force created when blood is pumped out of the heart. Diastolic (mm Hg) The bottom number, or the force of your heart at rest (e.g., in between heartbeats). Normal Less than 120 and Less than 80 Elevated 120-129 and Less than 80 Hypertension: Stage One 130-139 or 80-89 Hypertension: Stage Two 140 or higher or 90 or higher Hypertensive Crisis* Higher than 180 and/or Higher than 120 *Talk to your health care provider immediately. Having a BP below 120/80 mm Hg is considered healthy. Anything above that may put you at risk of heart attack and other complications. If your BP is higher than normal, your health care provider may recommend lifestyle changes or medication to improve it. Tracking your BP over time can be a useful way to monitor your heart health. It can also help keep you and the country healthy and safe! Negative Effects of High Blood Pressure Sexual dysfunction Loss of vision Stroke Heart attack Heart failure Kidney disease and failure What Increases My Risk? As a Warfighter, you may be exposed to situations that increase your risk of developing hypertension. For instance, the risk is much higher for those who have been in combat or witnessed a death while serving. Being around military aircraft noise, especially from helicopters, is also associated with hypertension. After facing stressful circumstances, you may be more likely to engage in unhealthy behaviors, like smoking or drinking alcohol, as a way to manage that stress. These coping mechanisms can increase your risk of high BP. Other lifestyle factors and medical conditions can increase your likelihood of developing hypertension as well. Eating unhealthy foods, especially those high in salt, contribute to your risk. Not getting enough quality sleep, being physically inactive and consuming large amounts of caffeine may also lead to high BP. Additionally, those who experience high levels of stress or have post-traumatic stress disorder are at higher risk of hypertension. As you age, your BP increases. Certain health conditions, like diabetes, chronic kidney disease and metabolic syndrome, can also affect your BP. How Can I Protect Myself? Practicing heart-healthy behaviors can reduce your risk of developing hypertension, and making small lifestyle changes can help you control high BP levels. Check out these tips for managing your BP and heart health: Follow a balanced and nutritious eating plan Eating plenty of fruits, vegetables and whole grains can improve your heart health. The DASH eating plan is proven to help lower BP and can help you limit your sodium intake. Be physically active Physical activity and less time spent sitting can help you manage your BP. Aim for at least 150 minutes of physical activity each week, no matter what that looks like for you. Try to limit long periods of sitting and remember that even short bursts of movement can improve heart function. Limit alcohol use Overall, drinking less is better for your health. Consuming alcohol can raise your BP and cause other heart problems. If you choose to drink, do so moderately. This means consuming no more than 2 drinks a day for men and 1 drink a day for women. Quit smoking If you don’t currently use tobacco products, don’t start. If you smoke, quitting can lower your BP and reduce blood vessel damage. Talk to your health care provider about smoking cessation programs and make a plan for stopping use. Practice healthy stress management Stress is directly related to BP with both short-term and long-term effects. Knowing how to manage stress levels with healthy coping mechanisms is important for your mental and physical health. Consider using relaxation techniques or yoga to help reduce stress. You can also try speaking with a counselor or finding a support group. Prioritize sleep Sleep plays an important role in controlling BP. Aim to sleep for 7-9 hours each day, even if work duties require that it be split between multiple sleep sessions. Resting in a dark, quiet environment and limiting caffeine and nicotine before bed can help you sleep better. Maintain a healthy weight Keeping your bodyweight within a healthy range is one of the best things you can do for your health. If you have overweight or obesity, your BP may start to improve after losing only 3-5% of your weight. Staying hydrated, eating nutritious foods and being regularly active can help you reach and maintain a healthy weight. Control your cholesterol and glucose levels Having high cholesterol and/or glucose levels can lead to high BP. A total cholesterol under 200 and a glucose level under 100 mg/dL is considered normal. If these values are higher, you can make dietary changes to move towards a heart-healthy range. Additional ResourcesAmerican Heart Association. - “What Is High Blood Pressure?”ReferencesAmerican Heart Association. - “What Is High Blood Pressure?”Hello Heart - “Veterans and Active Duty Need to Be Especially Vigilant About High Blood Pressure”National Heart, Lung, and Blood Institute - “What is High Blood Pressure?”
