High blood pressure, often called the 'silent killer,' poses significant health risks for people of all ages, but there are effective ways to prevent and manage it through lifestyle changes and working with a healthcare professional, according to a recent announcement by the American Heart Association.
Hypertension occurs when the force of blood flowing through blood vessels is consistently too high, making the heart work harder and damaging arteries. It is the leading risk factor for stroke, coronary artery disease, heart failure, and atrial fibrillation. Emerging evidence also links high blood pressure to cognitive decline and dementia, underscoring the urgency of managing it.
Nearly half of adults in the U.S. have high blood pressure, and about 75% of those do not have the condition under control. Because it typically shows no symptoms, regular monitoring is critical. Anyone can develop high blood pressure, including children and young adults, so annual physicals or wellness checkups should include blood pressure measurements. Those with risk factors—such as excess weight, diabetes, high cholesterol, smoking, lack of physical activity, alcohol consumption, or a diet high in sodium and low in potassium—may need more frequent checks.
Proper measurement technique is essential. For the best reading, sit in a chair with back support and both feet flat on the floor. Use a validated, automatic, cuff-style upper-arm monitor. Remove clothing over the arm, rest for at least five minutes, extend the arm at heart level, and remain quiet and still. Take multiple readings at the same time each day and record the results. A normal reading is less than 120/80 mm Hg.
If diagnosed with high blood pressure, quick action can significantly lower the risk of heart attack, stroke, and other severe health consequences. Treatment plans should be designed with a healthcare professional and may include lifestyle changes or medication. Prevention is also possible through small steps like eating a heart-healthy diet, staying active, and maintaining a healthy weight.
For those already diagnosed, maintaining a healthy weight by getting at least 150 minutes of moderate activity per week and eating a balanced diet rich in fruits, vegetables, lean protein, and whole grains is crucial. Even losing 5% of body weight can help improve blood pressure. Reducing or avoiding alcohol and tobacco, and incorporating stress-reducing activities like meditation, breathing control, or yoga, are also beneficial. For many, adhering to prescribed medications is essential to effectively control blood pressure and reduce health risks.
To learn more about blood pressure management and proper checking techniques, visit heart.org/bp.
