High Blood Pressure: What You Need to Know
You can have high blood pressure—also called hypertension—and feel completely fine. That’s because it often has no symptoms, earning it the nickname “the silent killer.” Left uncontrolled, high blood pressure can increase the risk of stroke, heart disease, kidney failure, and even vision problems. The good news? It’s preventable, manageable, and in many cases, reversible with the right lifestyle changes and medical care.
What Is Blood Pressure?
Blood pressure measures the force of blood pushing against artery walls. A blood pressure reading consists of two numbers:
- Systolic (top number): Measures pressure when the heart beats.
- Diastolic (bottom number): Measures pressure when the heart rests between beats.
A healthy reading is below 120/80, while high blood pressure starts at 140/90 or higher. If your numbers fall between these ranges, you may have prehypertension, meaning you’re at risk and should take steps to lower it.
What If Only One Number Is High?
For many older adults, the systolic (top) number is 140 or higher, while the diastolic (bottom) number remains under 90—a condition known as isolated systolic hypertension. This is the most common type of high blood pressure in older individuals and still requires treatment to prevent serious complications.
What Increases Your Risk for High Blood Pressure?
Some risk factors are beyond your control:
- Age: Blood pressure naturally rises as you get older.
- Gender: Men are more likely to develop hypertension before age 55, while women’s risk increases after menopause.
- Family history: High blood pressure tends to run in families.
- Race: African Americans have a higher risk of developing hypertension at a younger age and with more severe complications.
How to Lower Your Blood Pressure
More than half of adults over 60 and nearly 75% of people over 70 have high blood pressure—but that doesn’t mean it’s inevitable. Many people can lower their blood pressure naturally through simple lifestyle changes:
- Maintain a Healthy Weight – Extra weight puts more pressure on your heart, increasing blood pressure. Losing even a small amount can make a difference.
- Stay Active – Exercise can lower blood pressure naturally. Aim for at least 30 minutes of moderate activity most days of the week.
- Eat a Balanced Diet – A heart-healthy diet includes fruits, vegetables, whole grains, and low-fat dairy. The DASH diet (Dietary Approaches to Stop Hypertension) is a proven way to lower blood pressure.
- Reduce Salt Intake – Excess sodium raises blood pressure. Cut back on processed foods and check nutrition labels for hidden salt.
- Limit Alcohol – Too much alcohol can raise blood pressure. Stick to no more than one drink per day for women and two for men.
- Quit Smoking – Tobacco use damages blood vessels, making high blood pressure worse.
- Manage Stress – Chronic stress may contribute to high blood pressure. Activities like deep breathing, meditation, and regular sleep can help.
When Lifestyle Changes Aren’t Enough
If diet and exercise alone don’t lower your blood pressure, your doctor may prescribe medication. Finding the right treatment may take time, and you may need to try different medications before finding the best fit. Once prescribed, blood pressure medication should not be stopped unless directed by your doctor.
Monitoring Your Blood Pressure at Home
Tracking your blood pressure at home can help you and your doctor understand what’s working. Follow these tips for accurate readings:
- Sit comfortably with your feet flat on the floor and back supported.
- Rest quietly for 5 minutes before checking.
- Avoid caffeine, smoking, and exercise for 30 minutes beforehand.
- Keep a record of your numbers and share them with your doctor.
Take Control of Your Heart Health
High blood pressure is serious, but it’s also one of the most controllable risk factors for heart disease. By making small changes, tracking your numbers, and working with your doctor, you can take charge of your health and reduce your risk of serious complications. If you haven’t had your blood pressure checked recently, now is the time—knowing your numbers could save your life.