What Is Blood Pressure and Why Does It Matter?
Blood pressure is the force of blood pushing against the walls of your arteries as your heart pumps. It’s measured with two numbers: systolic (top), the pressure when your heart beats, and diastolic (bottom), the pressure when it rests. A normal blood pressure reading is about 120/80 mm Hg.*
High blood pressure, or hypertension, occurs when blood flows through your arteries at a consistently higher-than-normal pressure. This condition affects about one in three adults and significantly increases the risk of heart disease, stroke, kidney damage, and more.* Known as the “silent killer,” hypertension often shows no symptoms until severe complications arise, highlighting the importance of regular monitoring.
Why High Blood Pressure Matters
Hypertension can lead to hardened and narrowed arteries (atherosclerosis), raising the risk of heart attack and stroke. It also forces the heart to work harder, potentially leading to heart failure. Other possible complications include kidney damage, eye problems, and reduced quality of life.*
Tips for Managing Blood Pressure
The good news is that many strategies for lowering blood pressure involve simple lifestyle changes:
- Exercise Regularly: Engage in at least 150 minutes of moderate activity per week, such as brisk walking or swimming, to strengthen your heart and lower arterial pressure.*
- Eat a Balanced Diet: Follow a heart-healthy diet rich in fruits, vegetables, whole grains, and lean proteins. Consider the DASH diet, which reduces sodium and emphasizes potassium-rich foods.*
- Limit Sodium: Keep daily sodium intake under 2,300 milligrams, or ideally below 1,500 milligrams.*
- Reduce Stress: Practice stress management techniques like yoga, meditation, or deep breathing.*
- Avoid Smoking and Limit Alcohol: Both can spike blood pressure and harm blood vessels.*
Take Charge of Your Heart Health
Monitor your blood pressure regularly and consult a healthcare provider if levels are elevated. By making manageable lifestyle changes, you can lower your risk and protect your health.
*Sources: CDC, NIH, Cleveland Clinic, Mayo Clinic, Johns Hopkins.