Nearly half of adults in the United States—about 108 million people—have high blood pressure, also known as hypertension.
This condition can silently damage your body by narrowing the blood vessels in important organs like your heart and kidneys.
Over time, this damage can lead to serious health problems. In fact, high blood pressure is one of the main causes of chronic kidney disease.
Your kidneys play a vital role in keeping your body healthy. They remove waste and extra fluid from your blood.
But when blood pressure is too high, it reduces the amount of blood flowing to the kidneys. This affects how well they work. As fluid builds up in the body, it can raise blood pressure even more. This creates a harmful cycle that can eventually lead to kidney failure.
So, how do you know if your blood pressure is healthy? Blood pressure is measured in two numbers. The top number (systolic) shows the pressure when your heart beats. The bottom number (diastolic) shows the pressure when your heart rests between beats. A normal reading is below 120 over 80.
If your top number is between 120 and 129, it is considered elevated. If it reaches 130 or more, or your bottom number is 80 or higher, you may have high blood pressure. A reading of 180 or higher for the top number or over 120 for the bottom number is a medical emergency. You should seek help immediately.
Taking care of your kidneys is one way to protect your whole body. If you manage your blood pressure, you also lower your risk of kidney damage. Here are some simple and proven steps that doctors recommend to help lower blood pressure. These may even reduce the need for medication.
First, get active. Regular physical activity helps lower blood pressure and makes your heart stronger. Try to get at least 150 minutes a week of moderate exercise like walking, biking, or swimming. Even light activity is better than none.
Losing weight can also help. If you are overweight or obese, losing just 7 to 10 percent of your body weight can make a big difference in your blood pressure and overall health.
Quitting smoking is another important step. Smoking harms your blood vessels and increases your risk of kidney disease. If you smoke, talk to your doctor about programs or products that can help you quit.
Stress can also raise blood pressure. Try activities that help you relax, like listening to calming music, meditating, walking, or spending time on a favorite hobby. These habits not only lower your blood pressure but also improve your emotional well-being.
Eating healthy is essential, too. Salt, or sodium, can raise blood pressure by making the body hold onto extra fluid. If your blood pressure is high, try to limit your sodium to 1,500 milligrams per day.
Your doctor might recommend a special diet called DASH, which stands for Dietary Approaches to Stop Hypertension. It focuses on foods that are low in fat and cholesterol, includes low-fat dairy, and limits red meat and sweets. The diet is rich in fruits, vegetables, fiber, and protein.
Everyone is different, so ask your doctor for a personalized eating plan that meets your specific health needs. By taking small steps every day, you can protect your kidneys, manage your blood pressure, and improve your overall health.
If you care about kidney health, please read studies about pesticide linked to chronic kidney disease, and this drug may prevent kidney failure in people with diabetes.
For more health information, please see recent studies about drug duo that may treat kidney failure, and results showing these vegetables may protect against kidney damage.
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