High blood pressure is called the 'silent killer' because it usually does not cause symptoms.
Many people feel completely normal even when their blood pressure is dangerously high.
Over time untreated high blood pressure can damage the body and increase the risk of:
- Heart Attack
- Stroke
- Kidney Failure
- Heart Failure and Vision Loss
- Blood pressure can be controlled with monitoring, lifestyle changes and medication.
Tips for Monitoring Your Blood Pressure At Home
Checking your blood pressure at home helps your healthcare provider see how your blood pressure behaves outside the clinic.
Tips for Accurate Readings:
- Sit quietly for 5-10 minutes
- Keep your feet flat on the floor and back supported
- Rest your arm at heart level
- Avoid caffeine, smoking or exercise 30 minutes prior to checking
- Take 2 readings and records both
Bring these to EVERY appointment:
- Blood pressure log
- Home blood pressure cuff
- ALL of the medications you take including vitamins and supplements
This helps us make sure your home cuff is accurate, review your readings and adjust medications
Tips for Managing Healthy Blood Pressure
Everyday food choices and regular movement can help lower high blood pressure, also called hypertension. Start with one or two manageable changes and build habits you can maintain.
1. Cut Back on Sodium to Help Lower Blood Pressure
Eating less sodium can help control blood pressure. Aim for no more than 2,300 milligrams (mg) a day. A lower goal of 1,500 mg a day may provide additional benefits, especially if you have high blood pressure. Follow your healthcare provider’s recommended target. American Heart Association
Start with these simple swaps:
- Choose fresh foods more often and limit deli meats, canned soups, packaged snacks, and instant meals.
- Look for no-salt-added vegetables and beans, and choose lower-sodium soups and sauces.
- Flavor meals with herbs, spices, garlic, lemon juice, or vinegar.
- When eating out, ask for sauces and dressings on the side.
2. Read Food Labels for Hidden Sodium
Check the sodium per serving on the Nutrition Facts label, then compare similar products. The percent Daily Value (%DV) provides a quick guide: 5% or less is low; 20% or more is high. FDA
Pay attention to serving size, too. If a soup contains 500 mg of sodium per serving and you eat two servings, you’ll get 1,000 mg of sodium.
3. Choose Heart-Healthy Foods with the DASH Eating Plan
The DASH eating plan—Dietary Approaches to Stop Hypertension—is designed to help lower blood pressure. It emphasizes vegetables, fruits, whole grains, beans, nuts, low-fat dairy, and lean proteins. National Heart, Lung, and Blood Institute
Make these foods part of your routine:
- Vegetables and fruit: Choose fresh or frozen options without salty sauces or added sugar.
- Whole grains: Try oatmeal, brown rice, and whole-wheat bread.
- Lean and plant-based proteins: Choose fish, skinless chicken, lentils, or no-salt-added beans.
- Low-fat dairy: Try plain low-fat yogurt or milk.
- Unsalted nuts and seeds: Add a small handful to a snack or meal.
Start small: add a vegetable to dinner or replace a salty snack with fruit and unsalted nuts.
4. Stay Active to Support Healthy Blood Pressure
Regular physical activity helps manage blood pressure and strengthens your heart. Aim for at least 150 minutes of moderate-intensity aerobic activity each week, such as brisk walking, cycling, swimming, or dancing. That could be 30 minutes a day, five days a week, or shorter sessions that fit your schedule. American Heart Association
If you’re just getting started, try a 5- to 10-minute walk and gradually increase your time. Choose activities you enjoy, and talk with your healthcare provider about an exercise plan that fits your health and abilities.