6 ways to manage high blood pressure

One of the most dangerous health conditions is also one of the sneakiest.

High blood pressure, also known as hypertension, often is called the "silent killer" because most people who have it don't have any symptoms. That silence can be deadly.

High blood pressure can lead to a host of serious problems, including heart attack, heart failure and stroke. That's why it's crucial to know your risk factors for developing high blood pressure — and take steps to lower your risks.

Why your blood pressure matters

High blood pressure can cause significant damage to your heart, eyes, kidneys, brain and blood vessels. Left untreated, this can lead to kidney failure or vision loss.

High blood pressure can also affect your ability to think, remember and learn. There's even a type of dementia — vascular dementia — caused by high blood pressure.

What you can do about high blood pressure

Know your numbers — and act on them.

People 40 and older, or anyone younger with risk factors, should have their blood pressure checked by a healthcare professional once a year. Younger people without risk factors should be checked at least every two years.

Blood pressure should be less than 120/80. If it's consistently above the recommended level, lifestyle changes, medication or a combination of the two can usually bring it down to a healthy level.

If your blood pressure is elevated, discuss lifestyle changes or medications to lower it with your healthcare team.

Risk factors you can't change

Unless you can turn back time, your risk of developing blood pressure is going up. That's because risk increases as you age.

High blood pressure tends to run in families, so if one of your parents or a sibling has the condition, you're also more likely to have it. Your race may also increase your risk. High blood pressure is more common — and often more severe — among African Americans.

Risk factors you can change

Lifestyle changes play a role in controlling high blood pressure. Making changes to your habits and daily activities might prevent, delay or reduce the need to take medication to manage high blood pressure.

Consider these six lifestyle changes to help control blood pressure:

• Manage your stress.
  Long-term stress may also play a role in developing the condition, either by temporarily increasing your blood pressure or by leading you toward unhealthy coping strategies, such as smoking or drinking too much alcohol. Set boundaries to help you learn to say no. Make time for your hobbies and activities with friends and family that bring you joy.
• Monitor your blood pressure.
  Keep tabs on your blood pressure numbers to make sure any lifestyle modifications and medications are working as intended. Talk to your healthcare team about using a home blood pressure monitor to track your numbers. Attending your regular visits with your healthcare team is crucial to making sure your blood pressure is well-controlled.
• Quit smoking.
  If you smoke, vape or use chewing tobacco, it's time to quit. Tobacco temporarily raises blood pressure in the short term and can damage artery walls over time. Breaking the habit is one of the best things you can do for your health. Several effective medications are available to help people quit.
• Skip the sodium.
  Too much salt can cause you to retain fluid, which increases blood pressure. Limit salt to 2,300 milligrams a day or less. A lower sodium intake of 1,500 milligrams a day or less is ideal for most adults, especially those with high blood pressure. Salt hides in all processed foods, like hot dogs, lunch meats, pickles and all canned foods. Read food labels and look for low-sodium versions of foods. Use herbs and spices for added flavor in foods rather than reaching for the salt.
• Track your exercise.
  Aim for 150 minutes of physical activity a week. That's only 30 minutes five times throughout the week. Regular exercise can lower your blood pressure, help strengthen your heart muscle and also may help you lose weight. Walking, jogging and swimming are popular aerobic exercises. Consider adding interval training or strength training after consulting with your healthcare team.
• Watch your waistline.
  Blood pressure may increase as body weight increases, so weight loss is one of the most effective lifestyle changes for blood pressure control. Particularly, carrying too much weight around your waist can increase hypertension risk.

Next steps:

• Find a primary care provider near you.
• Get the facts on high blood pressure (PDF).
• Watch a video to learn more about high blood pressure:
  

Philip van Huigenbos, D.O., is a Family Medicine physician in Eau Claire, Wisconsin.