Managing Your Blood Pressure
Many people have high blood pressure (hypertension) without knowing it. There are typically few symptoms, which is why high blood pressure is often called the “silent killer.” That’s why monitoring your blood pressure is so important.
High blood pressure can be very dangerous. It can raise the risk of heart attack, stroke, heart disease, and heart failure. The good news, however, is that you can lower your blood pressure and reduce your risk of these problems.
Blood pressure is grouped like this:
Grouping | Systolic | and/or | Diastolic |
|---|---|---|---|
Normal blood pressure | Less than 120 mmHg | and | Less than 80 mmHg |
Elevated blood pressure | 120-129 mmHg | and | Less than 80 mmHg |
Stage 1 high blood pressure | 130-139 mmHg | or | 80-89 mmHg |
Stage 2 high blood pressure | 140 mmHg or higher | or | 90 or higher mmHg |
Know your risk factors
While you can control many risk factors (diet, alcohol consumption, exercise, stress), some risk factors are not under your control. These include:
- Family history: One or both of your parents or grandparents has/had high blood pressure or heart disease.
- Gender, age, and race: Men over the age of 55, postmenopausal women, and African Americans are more likely to have high blood pressure.
Controlling high blood pressure
If you have high blood pressure, or known risk factors, work with your providers and follow their instructions. They will tell you if medications are right for you and may also suggest lifestyle changes to manage your blood pressure. A heart-healthy lifestyle is also important. This includes:
- Diet: Eat heart-healthy foods and aim for low sodium intake. Fruits and vegetables, lean meats, whole-grain pasta, brown rice, and beans are a good place to start. Foods high in potassium can also lessen the effects of sodium on blood pressure. Read food labels when you shop and stick to a healthy eating plan!
- Stay at a healthy weight: Ask your provider what weight range is healthiest for you and try your best to stay within it. Blood pressure often rises with weight gain.
- Exercise: If you have trouble going to the gym, find activities you enjoy with friends or family. Walking, dancing, using stairs instead of an elevator, or even yardwork can be good ways to gradually add exercise into your life.
- Limit alcohol and quit smoking: Alcohol and smoking greatly raise your risk for heart disease and stroke. Ask your provider about resources to help you stop smoking.
- Reduce stress: Make time to relax and talk about your concerns with your loved ones or your healthcare provider. Take 15-20 minutes a day to breathe deeply or do something that you love.