High blood pressure is when the force of your blood pushing against your arteries is higher than the normal level. According to the American College of Cardiology and American Heart Association’s guidelines, normal blood pressure is considered 120/80 mmHg or less, while 130/80 mm HG or higher is categorized as high blood pressure. Your blood pressure will fluctuate throughout the day, and it can increase and decrease based on when you eat, drink water, rest, and exercise. High blood pressure is typically diagnosed when your blood pressure measures are consistently above normal1.
High blood pressure can contribute to heart disease, heart attack, stroke, kidney damage, and overall organ damage, but it can be prevented and managed1. The first step to take is to have your blood pressure measured, which you can do at your health care provider’s office, most pharmacies (often for free), or even at home with an at-home kit1. Medication is one way to manage high blood pressure and may be necessary depending on your health history. However, these habits can help reduce your risk of high blood pressure and even help reduce it:
- Reduce stress. High stress can contribute to high blood pressure. Try relaxation techniques, breathwork, and managing your stress.
- Limit your salt intake. High levels of sodium can increase blood pressure.
- Incorporate more fruit and vegetables into your diet.
- Check your blood pressure regularly and go to your annual check-ups.
- Get a good night’s sleep.
- Exercise regularly. Both strength and aerobic exercises can reduce blood pressure.
- Limit alcohol2.
Be sure to have your blood pressure checked regularly and talk to your health care provider about monitoring and managing your blood pressure.
1 Centers for Disease Control and Prevention. (2021, May 18). High Blood Pressure Symptoms and Causes. https://www.cdc.gov/bloodpressure/about.htm
2 Mayo Clinic . (2022, July 12). 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