Did you know that high blood pressure affects more than 30% of all American adults, yet many don’t realize they have it?1 At Great Falls Clinic Heart Center in Great Falls and Butte, MT, we see patients daily who are surprised to learn their everyday habits are silently elevating their blood pressure to dangerous levels. Understanding these habits – and how to change them – could save your life.
What Is High Blood Pressure?
High blood pressure, or hypertension, is when the force of blood against your artery walls is consistently too high. Blood pressure is measured in two numbers: systolic pressure (the top number) and diastolic pressure (the bottom number). Normal blood pressure is less than 120/80 mmHg, and high blood pressure is 130/80 mmHg or higher.2
Understanding How High Blood Pressure Begins
High blood pressure typically develops gradually over years. Primary hypertension, the most common type, has no identifiable cause but results from a combination of genetic factors and lifestyle choices. Secondary hypertension stems from underlying conditions like kidney disease, sleep apnea, or certain medications. Age, family history, race, and gender all influence your risk, but lifestyle factors often serve as the primary triggers.1
The Silent Killer: Because Symptoms Are Rare
High blood pressure earned the nickname “silent killer” because it rarely produces noticeable symptoms until it reaches dangerously high levels. Some people may experience headaches, shortness of breath, or nosebleeds, but these symptoms typically occur only when blood pressure reaches crisis levels.2
10 Everyday Habits Raising Your Blood Pressure
This absence of warning signs makes regular monitoring crucial. Many patients at our Great Falls clinic discover their hypertension during routine checkups.3
- Excessive Salt Consumption
The average American consumes twice the recommended daily sodium intake. Restaurant meals, processed foods, and even bread contain hidden sodium that forces your body to retain water, increasing blood volume and pressure. - Chronic Stress and Poor Stress Management
Constant work pressure, financial worries, and family responsibilities trigger stress hormones that constrict blood vessels and increase heart rate. - Sedentary Lifestyle
Lack of physical activity weakens your heart muscle, forcing it to work harder to pump blood throughout your body. - Excessive Alcohol Consumption
While moderate alcohol may have some heart benefits, drinking more than recommended amounts consistently elevates blood pressure. - Smoking and Tobacco Use
Nicotine immediately raises blood pressure and heart rate while damaging artery walls, making them more susceptible to plaque buildup. - Poor Sleep Habits
Sleep deprivation disrupts hormones that regulate blood pressure. Sleep apnea, which is common in Great Falls’ higher altitude environment, particularly affects cardiovascular health. - Dehydration
Inadequate water intake forces your heart to work harder to pump blood with a higher viscosity through your system. - Excessive Caffeine Intake
While moderate caffeine consumption may be safe, excessive amounts can cause temporary spikes in blood pressure that become problematic over time. - Ignoring Weight Management
Excess weight requires your heart to pump more blood to supply oxygen and nutrients to additional tissue, increasing pressure on artery walls. - Skipping Medications or Medical Appointments
Inconsistent medication adherence and avoiding regular checkups allow blood pressure to remain uncontrolled.
Take Action Today
High blood pressure is largely preventable and manageable through lifestyle changes. Start by identifying which of these 10 habits affects you most, then make gradual changes. Regular monitoring and professional guidance ensure your efforts translate into improved cardiovascular health.
Lowering Blood Pressure Naturally
Taking control of your blood pressure doesn’t require drastic overnight changes. Focus on these five evidence-based strategies that you can implement gradually for lasting results:4
- Reduce Sodium Intake. Aim for less than 6 grams daily (about one teaspoon) by reading labels, avoiding processed foods, and using herbs and spices instead of salt.
- Exercise Regularly. Engage in at least two to three hours of moderate physical activity per week, such as brisk walking, swimming, or cycling.
- Manage Stress Daily. Practice relaxation techniques like deep breathing, meditation, or yoga for 10 to 20 minutes each day.
- Quit Smoking. Smoking raises blood pressure and damages blood vessels. Seek support through cessation programs, nicotine replacement therapy, or medications to help you quit successfully.
- Maintain A Healthy Weight. Even losing 5 to 10 pounds can lower blood pressure. Focus on portion control and eating more vegetables and fruits.
Living in Montana means enjoying outdoor activities year-round, but higher altitudes and colder months can affect your blood pressure. Our experienced team provides comprehensive cardiology and cardiovascular care tailored to Montana’s unique environment and lifestyle challenges.
If you’re concerned about your blood pressure or need personalized management strategies, schedule an appointment with Great Falls Clinic Heart Center in Great Falls, MT, or Great Falls Clinic Silver Bow Cardiology in Butte, MT, today. Call us at (406) 454-2171 or visit https://gfclinic.com/department/cardiology-heart-center/ to learn more.
Sources:
- Hegde, S. (2023). Secondary Hypertension. StatPearls. https://www.ncbi.nlm.nih.gov/books/NBK544305/
- High Blood Pressure–Understanding the Silent Killer. U.S. Food & Drug Administration. https://www.nhlbi.nih.gov/health/high-blood-pressure/causes
- High Blood Pressure Causes and Risk Factors. National Blood, Lung, and Heart Institute. https://www.nhlbi.nih.gov/health/high-blood-pressure/causes
- Institute for Quality and Efficiency in Health Care (2024, July 2). High blood pressure: Learn More – Lowering your blood pressure by changing your lifestyle. InformedHealth.org. https://www.ncbi.nlm.nih.gov/books/NBK279237/#:~:text=Losing%20a%20bit%20of%20weight,Getting%20more%20exercise