Recognizing & Managing Hypertension: A Guide to Blood Pressure Health
Odds are you’ve probably had your blood pressure checked before. A typical part of most routine medical visits, blood pressure measurements can offer providers valuable insight into your physical health along with other vitals like temperature and pulse. But how closely do you monitor your blood pressure beyond ordinary checkups, physicals, and visits? Often referred to as a silent killer, high blood pressure is a widespread condition affecting millions of Americans — whether they know it or not — and can lead to more serious complications in the future.
Understanding Hypertension
Also known as hypertension, high blood pressure occurs when the force of your blood pushing against the walls of your blood vessels (including veins and arteries) is too high. Hypertension can be detected simply by analyzing the systolic (upper) and diastolic (lower) numbers from your blood pressure readings. According to the American Heart Association, normal, elevated, and high blood pressure levels are defined as follows:
Because hypertension causes excessive force against your veins and arteries, it can damage and eventually tear the walls of the blood vessels if left untreated. Additionally, as cells build up on damaged areas to repair them, so too can cholesterol and fat, leading to plaque buildup — also called atherosclerosis — and narrowing the arteries, forcing the heart to work even harder to circulate blood.
In 2022, hypertension was a primary or contributing cause of 685,875 American deaths, according to the Centers for Disease Control. Nearly half of U.S. adults (48.1%) have hypertension; of those, only about 22.5% have their blood pressure under control, and 45% of those with uncontrolled hypertension live with a blood pressure of 140/90 or higher.
Your Risk of Hypertension
Many common inherited and physical factors can increase your risk of hypertension, including family history, age, gender, race, and chronic kidney disease. Other modifiable factors — i.e., factors that can be changed with some lifestyle choices — include lack of physical activity, an unhealthy diet (particularly one high in sodium), weight, alcohol consumption, sleep apnea, high cholesterol, diabetes, smoking and tobacco use, and stress. Some ways to lower your risk of hypertension include:
Eating a balanced diet — Incorporate more fruits, vegetables, whole grains, low-fat dairy, skinless poultry and fish, nuts and legumes, and non-tropical vegetable oils into your meals. Limit your consumption of saturated and trans fats, alcohol, sodium (salt), fatty and processed meats, and added sugars.
Limit your alcohol intake — Drinking alcohol once in a while is fine, but don’t drink in excess. Men should not drink more than two drinks per day, while women should limit themselves to one drink per day. The American Heart Association defines one drink as one 12-ounce beer, one 8-ounce malt liquor, one 5-ounce wine, and one 1.5-ounce 80-proof liquor.
Manage your stress — Find healthy ways to reduce your stress levels. Exercise regularly, pursue your favorite hobbies, and get plenty of sleep. Build resilience to stress by talking to friends and family, meditating, developing meaningful relationships with people you care about, and practicing gratitude and joy.
Quit smoking — If you smoke or use other tobacco products, stop. Smoking is the leading cause of preventable death in the United States and increases the risk of plaque buildup in your arteries.
Take your medication — Your healthcare provider may recommend certain types of prescription medication to manage your blood pressure. Follow your provider’s advice as well as the pharmacist’s and reach out to either if you have any questions or concerns.
Work with a healthcare professional — Remember to schedule an annual checkup and blood pressure screening so you can properly assess your cardiovascular health and develop a treatment plan, if needed. If you have been diagnosed with hypertension, these annual screenings can show how well treatment is working and whether additional measures may be required.
We’re here for your heart — the Cardiology Clinic at the Outpatient Specialty Clinics and Cardiac Rehabilitation services can help provide valuable insights into your heart health and help you rebuild your strength after a cardiovascular episode. Learn more and call today for more information.
Posted in Healthy Habits Brief on Mar 05, 2025