Nearly half of U.S. adults have high blood pressure, also known as hypertension, and many don’t even know it.
The condition is called the silent killer because it rarely has symptoms, yet can lead to serious cardiovascular health problems. These include heart disease, the leading cause of death in the U.S., as well as heart attacks, heart failure, AFib and stroke.
Hypertension can also increase your risk of developing dementia, according to updated guidelines for high blood pressure published by the American Heart Association in August. Lowering blood pressure can help reduce this risk and protect brain health, the guidelines state. Early treatment is key for people diagnosed with high blood pressure to maintain brain health and cognition.
While hypertension is a prevalent risk factor for many serious health conditions, it’s also modifiable, which means you can get ahead of it by taking proactive steps each day toward a healthier lifestyle.
Protecting and strengthening heart and brain health begins with scheduling a blood pressure screening and talking with your primary care physician about medication options.
Take the first step in improving your heart health.
Here are five other takeaways from the American Heart Association’s guidelines.
1. Anyone can have high blood pressure that increases your risk of heart disease and dementia, so know your numbers.
High blood pressure affects all age groups, including children and older adults, and there are usually no obvious warning signs, said Novant Health cardiologist Dr. Trip Meine.
“I’m always amazed when I see people for the first time … very few people actually know what their blood pressure is on a daily basis,” Meine said.
Blood pressure is measured with two numbers, a top number and a bottom number. The top number, called the systolic pressure, is the pressure in your blood vessels when your heart beats. Systolic pressure is the higher of the two numbers. The bottom number, called the diastolic pressure, measures the force of blood in your arteries while your heart is relaxed between beats.
A reading lower than 120/80 is considered normal, while higher than 180/120 could be life-threatening. During a checkup, a care team member will take your blood pressure reading using an inflatable arm cuff, and your physician will help you understand what the numbers mean.
It’s particularly important to visit your primary care physician for blood pressure readings if you have a family history of high blood pressure. High blood pressure can run in families due to both shared genetics and shared lifestyle factors, and your health care team can help you monitor changes to your blood pressure over time.
2. If you’re diagnosed with hypertension, monitor your blood pressure every day.
Some pharmacies and supermarkets offer blood pressure kiosks for use at no charge. But you can also check it from home by using your own inflatable cuff-style monitor. Make sure to look for a model that’s approved by the American Heart Association.
3. Pregnancy can cause hypertension.
The condition can also develop into a complication known as preeclampsia, which is why regular blood pressure checks before, during and after pregnancy are essential to catching a threatening condition early. Blood pressure monitoring is a routine part of prenatal care.
4. Reducing or eliminating alcohol is good for your blood pressure.
The American Heart Association recommends consuming no alcohol, or for those who choose to drink, consuming no more than two drinks per day for men and no more than one drink per day for women.
“There is a very clear link between excessive alcohol consumption and high blood pressure,” Meine said. “With one or two drinks you won’t see a big difference. But the concern over many years of chronic drinking is that your baseline blood pressure will be higher.”
Your primary care physician can be a great resource if you’re having trouble reducing alcohol or you need guidance as you work toward meeting your health goals.
5. Prevention and management are key for healthy blood pressure.
We already knew lifestyle factors are key for healthy blood pressure, and the new guidelines reinforce this. Adopting these steps as part of a daily discipline can lower your blood pressure and improve your overall health:
- Limit sodium intake to less than 2,300 mg per day for adults, moving toward an ideal limit of 1,500 mg per day. Checking food labels is crucial. (Most adults in the U.S. get their sodium from eating packaged and restaurant foods, not the saltshaker.)
- Eat a diet rich in produce, lean protein and whole grains.
- Stay active by stepping up exercise, like challenging yourself to a daily 30-minute walk around the neighborhood.
- Manage stress and sleep by signing up for yoga or meditation courses which focus on deep breathing instruction.
- Take steps to quit smoking.
