It’s one of those conditions that sneaks up on you—more than half of U.S. adults with uncontrolled high blood pressure don’t know they have it, recent research shows. When left untreated, high BP (also called hypertension) can raise the risk of cardiac events such as heart attack and stroke and other health problems like kidney damage, early cognitive decline, and dementia.
“High blood pressure, in most cases, is asymptomatic,” says Lawrence Phillips, M.D., a cardiologist and an assistant professor of medicine at NYU Langone Health. “People don’t feel that they have it, which is why regular screening is so important.” Doctors check your blood pressure as a matter of course during most routine medical exams and urgent care visits because it’s a critical indicator of your overall health.
Blood pressure is the force of your blood against the walls of your arteries, and it is expressed as two numbers: The top one (systolic blood pressure) represents the force against the artery walls when your heart beats; the bottom number (diastolic blood pressure) is that pressure between heartbeats. (A reading above 130/80 mmHg signals high blood pressure, according to the American Heart Association.) High BP forces the heart to work harder to pump blood throughout your body and can damage heart muscle and blood vessels over time.
Whether you develop hypertension depends on several factors, some within your control and others not so much. People with a family history of high BP are more prone to it, and your chances rise naturally as your age does. Also, adults in certain ethnic groups (including those who are Black, Hispanic, and Asian) have higher rates of hypertension than others, and for women, the chances of having elevated BP go up considerably after menopause, possibly because of a drop in heart-protective estrogen.
Fortunately, making healthy lifestyle changes can help many people control their BP, sometimes even without medication.
For instance, you can cut back on salt and processed foods, as getting too much sodium causes your body to retain water, increasing blood volume and thus the pressure in your arteries. And go easy on alcohol—booze can constrict blood vessels, meaning all that blood has to squeeze through a smaller space, also putting pressure on the arteries. Smoking is a big problem too—for many reasons, including that nicotine triggers the release of the hormones epinephrine and norepinephrine, which increase blood pressure (even e-cigarettes and nicotine patches raise BP, studies show).
Getting inadequate sleep, constantly being stressed, and being sedentary can also up your odds.
Follow the steps below to learn more about the lifestyle tweaks that may assist you in avoiding or controlling this condition.
3 Must-Do Lifestyle Changes for Lowering Hypertension Risk
Eat More Healthily
The DASH (Dietary Approaches to Stop Hypertension) diet was developed specifically to lower blood pressure without medication. A balanced eating plan that focuses on veggies, fruits, whole grains, lean proteins, and low-fat dairy, it also caps daily sodium intake at 2,300 mg (the ideal limit is 1,500 mg).
↪ Treat yourself to a small daily serving of dark chocolate, which is rich in flavanols—these substances can relax blood vessels and boost blood flow. Aim for a cocoa content of 50% to 90%—the greater the percentage of cocoa, the more heart-friendly flavanols you’ll reap.
Ease Your Stress
Relaxation practices like meditation, yoga, and breathwork can help keep stress hormones—and your blood pressure—in check. Try spending a few minutes meditating when you first wake up and before you go to bed (who doesn’t want to start and end their day on a chill note?). If you have a desk job, turn standing breaks into a few minutes of yoga flow.
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↪ No time for a proper breathwork session? Listen to soothing music while taking some deep breaths; this combo can effectively bring your blood pressure and heart rate down, studies suggest.
Move More
A stronger heart muscle doesn’t have to work as hard to pump blood, which can mean lower BP. Aim for at least 150 minutes of moderate-intensity exercise per week—about 20 to 30 minutes a day. You can break it up: One study found that three 10-minute walks a day could help regulate blood pressure.
↪ Researchers found that regularly doing isometric exercises (holding challenging positions without much movement) might be more effective at lowering BP than aerobic exercise. Try wall sits, planks, and glute bridges.
How to Get a Good Blood Pressure Reading
Use these tips at your next doctor’s appointment to get the most accurate numbers.
Plan Ahead
Skip the double cappuccino and the workout before you go in to get your blood pressure measured, and try to stay as calm as possible that day—doing otherwise can lead to a temporary increase in heart rate and blood pressure.
Hit the Loo
Having a full bladder sends a signal to your brain that stimulates the nervous system, and that can increase blood pressure temporarily.
Take a Few Deep Breaths
This can relax your nervous system and help ease white coat syndrome, which is high BP caused by the anxiety of being in a doctor’s office.
Get Your Posture Right
Sit with both feet flat on the floor and your arm resting on a surface level with your heart. Studies show that having your arm supported (as opposed to resting your hand in your lap) leads to greater accuracy. Health care providers won’t always ask you to adjust your arm position, so don’t be afraid to speak up.
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