How to Prevent and Treat High Blood Pressure

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High blood pressure has been getting a lot of attention lately—and for good reason. It’s strongly linked to heart and brain health and affects 1 in 2 adults in the United States, nearly 30% of whom don’t even know they have it.

With the new blood pressure guidelines from the American Heart Association and the American College of Cardiology, it’s a great time to review what high blood pressure is and steps you can take to protect your heart health. 

What exactly is high blood pressure?

High blood pressure, or hypertension, occurs when the force of blood against artery walls stays too high over time. This damages blood vessels, makes the heart work harder, and increases the risk of heart attack, stroke, kidney disease, vision loss, and dementia.

A blood pressure reading is measured with two numbers: 

1. Systolic (top number) - pressure when the heart squeezes  
2. Diastolic (bottom number) - pressure when the heart relaxes

Ideally, adult blood pressure should be less than: 120 (systolic) over 80 (diastolic) mmHg. 

Updated Guidelines

According to the updated guidelines, hypertension is defined as a blood pressure of greater than 130 over 80 mmHg. 

If you have hypertension, your clinician will consider your personal risk factors and overall health to help decide the best next steps. Some people may start with lifestyle changes for up to 6 months to see if they reduce blood pressure. Others may start on medications right away.

Ask your clinician to help you determine your risk based on the PREVENT risk score, which factors in your age, smoking status, cholesterol, and kidney function.

The Importance of Healthy Lifestyle Behaviors

Healthy lifestyle behaviors can reduce systolic blood pressure (the top number) by several points and benefit overall health in people both with and without medication. 

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What lifestyle behaviors can help lower my systolic blood pressure?

• Adopting DASH (Dietary Approaches to Stop Hypertension Diet), a diet rich in fruits and vegetables, can lower systolic blood pressure by approximately 5 to 8mmHg points. 
• Reducing sodium to less than 2,300 mg/day (ideally to 1,500 mg/day) can decrease systolic blood pressure by 6 to 8mmHg points.
• Eliminating alcohol or limiting to one drink per day for women and no more than 2 per day for men lowers systolic blood pressure by 4 to 6mmHg points.
• Regular aerobic exercise (at least 30 minutes most days) reduces systolic blood pressure by 4 to 8mmHg points. Recommended activities include brisk walking, cycling, or swimming.
• A sustained 5% reduction in body weight can lead to a blood pressure reduction of 6 to 8mmHg points. 

Did you know? A recent study found that for every 5-point drop in systolic blood pressure, the risk of cardiovascular events dropped by 10%. Even small changes can lead to big impacts in managing your blood pressure and your overall health.

How to take your blood pressure at home 

Home monitors are useful for everyone, especially if your blood pressure runs high. Your provider may ask you to check it twice a day for one week to identify patterns and inform the best treatment plan. Learn more about measuring blood pressure here.

Quick tips: 

• Make sure you have a cuff that fits the upper part of your bare arm with the inflatable part circling 75-100% your upper arm.
• Before starting, sit quietly for 2-3 minutes with your feet flat on the floor, legs uncrossed. Make sure your bladder is empty and your back is supported. No talking, TV, phones or any other distractions. 
• Make sure your arm is supported at heart level. Push the button, feel the squeeze and await the results!