Nearly half of all Americans over age 20 – that’s 120 million – have high blood pressure, also called hypertension, making it the most common risk factor for heart disease. For those with a higher risk, there are ways to make it lower.
8 Risk Factors for High Blood Pressure
Family History: Your risk is higher if your parents or close relatives have high blood pressure.
Age: As you grow older your risk increases in part because arteries lose flexibility.
Gender: Until age 65, men are more likely to have high blood pressure. After age 65, women are at greater risk.
Race: Non-Hispanic blacks have a higher risk than other ethnic groups in the U.S.
BMI (Body Mass Index): 70% of Americans are overweight or obese, which increases the risk.
Alcohol and Tobacco: Smoking or drinking too much alcohol can cause blood pressure to increase dramatically.
Lack of Exercise: A sedentary lifestyle increases your risk for high blood pressure.
Sodium: Too much salt in the diet increases the risk.
What’s Normal?
Blood pressure is measured in units of mmHg. A reading of 120/80 or below is considered normal. 130/80 or higher is considered to be hypertension.
8 Ways to Lower Blood Pressure
Lose Weight: Losing 10-20 pounds can lower your blood pressure by 5-10 mmHg.
Exercise Regularly: A combination of aerobic exercise and strength training can help lower it another 5-6 mmHg.
Good Nutrition: A diet rich in whole grains, fruits, vegetables and low-fat dairy products and low in saturated fat and cholesterol can lower high blood pressure by up to 11 mmHg.
Quit Smoking: Not only will this lower blood pressure, but it reduces the risk for heart disease.
Get a Good Night’s Sleep: Establish a sleep schedule and try to get more than six hours a night.
Reduce Stress: For starters, make time to relax and practice gratitude. Know your stress triggers.
Reduce Sodium in your diet: Even a small reduction can reduce high blood pressure by 5-6 mmHg. Less than 1500 mg a day is recommended.
Limit Alcohol: Less than one drink a day for women or two drinks a day for men can help lower blood pressure by as much as 4 mmHg.
Sources: American Heart Association/Mayo Clinic/CDC/acc.org