Blood pressure is the force of your blood pushing against the walls of your blood vessels. It develops when blood flows through the arteries at a higher than normal pressure. That extra pressure can damage your heart, brain, and kidneys if left untreated. Age, family history, race and ethnicity, stress, and unhealthy lifestyle choices can increase your risk of developing high blood pressure.
To maintain a healthy heart, it’s critical to know and track your blood pressure. The American Heart Association calls high blood pressure, also known as hypertension, a “silent killer” because most people who have it don’t feel sick at all. You can’t feel your blood pressure rising like you can feel a fever or a sore throat. Yet uncontrolled, high blood pressure can lead to serious health problems like heart disease.
It’s never too early to take proactive steps to normalize or even lower your blood pressure by adopting heart-healthy habits, including:
- Knowing Your Numbers. Get your blood pressure checked by a healthcare provider at least once a year. Many pharmacies even have machines you can use for free. Healthy blood pressure is typically less than 120/80 mm Hg. If your numbers are high, work with your provider to learn about ways to lower it.
- Eating Healthy. Try heart-healthy recipes or follow the Dietary Approaches to Stop Hypertension (DASH) plan. Small but effective changes that can help lower your blood pressure include reducing your salt intake by substituting herbs or adding fruit or vegetables to every meal.
- Moving More. Try to get at least two and a half hours of physical activity each week. Do micro-workouts for 10 minutes three times a day or complete one 30-minute session five days a week. Whatever gets your body moving can help to increase circulation and lower your blood pressure.
- Aiming for a Healthy Weight. Losing just 3-5% of your total weight can improve blood pressure. Check with your doctor about what a healthy weight range looks like for your body. Then, ask a friend or family member for help making lifestyle changes or to join a weight loss program with you. Social and family support can help keep you motivated.
- Managing Stress. Stress can increase your blood pressure and make your body store more fat. Reduce stress through meditation, relaxing activities, or engaging in a support group.
- Having a Healthy Pregnancy. High blood pressure during pregnancy can be harmful to both mother and baby. If you’re planning a pregnancy, talk to your healthcare provider about your risk for high blood pressure. If your blood pressure is normal, remember to track it during and after pregnancy.
- Quitting Smoking. The chemicals in tobacco smoke can harm your heart and blood vessels. Seek out resources such as smoke free hotlines and text message programs that offer free support and information.
Staying informed is your best defense to help reduce your risk of high blood pressure and improve your heart health. Find more information via the helpful resources below.
Helpful Resources:
- American Heart Association: https://www.heart.org/en/health-topics/high-blood-pressure
- Centers for Disease Control and Prevention: Measuring Your Blood Pressure. https://www.cdc.gov/high-blood-pressure/measure/index.html
- Mayo Clinic: 10 Ways to Control High Blood Pressure Without Medication. https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20046974