Why should I care about my blood pressure? Prevention pays off.

Written by: Claire Cooney, Falk College Nutrition Science Student
Reviewed by: Molly Morgan, RDN, CDN, CSSD, CWP

The American Heart Association states that nearly half of U.S. adults have high blood pressure, and about 1 in 3 Americans with high blood pressure are completely unaware of this. Hypertension is known as the silent killer because symptoms are typically unidentifiable until heart health is damaged. If left untreated, high blood pressure may result in heart disease, heart attack, stroke, kidney disease, and more. By measuring, monitoring, and learning how to lower your blood pressure, prevention can pay off. Unlike many other health risks, blood pressure reacts to everyday decisions that you make. Here’s ideas to consider taking the next step towards high blood pressure prevention.

How to combat high blood pressure & improve blood pressure readings:

Measure & Monitor

Measuring blood pressure provides information that enables change. By measuring and monitoring your blood pressure, you can better understand whether you are at risk for hypertension and boost motivation to start making small changes. Participating in routine screening and annual wellness checks can help to prevent the onset of disease states.

Dietary Diversity

Small changes to your daily intake can make a big difference in blood pressure levels. The DASH diet (Dietary Approaches to Stop Hypertension) is widely proven as the dietary blueprint to lower blood pressure.

  • DASH is flexible and inclusive of all food groups. Small changes make a big difference.
  • Increase consumption of potassium, magnesium, calcium and fiber.
  • Limit consumption of sodium, saturated fat, trans fat and sugary drinks.
  • Look for salt-free seasoning blends and sauces.

Did you know? Electrolyte packets can have 500 to 1,000 milligrams of sodium per packet.

Sleep More

Sleep quantity, quality, and timing can benefit blood pressure. Getting 7 to 9 hours of sleep per night is linked to lower risk of hypertension. This is due to sleeps effect on hormonal balance, appetite, inflammation, and behavioral patterns.

Grow Gratitude

One study measured blood pressure before and after a 12-week spirituality-based intervention that incorporated gratitude, reflection, and journaling. Systolic blood pressure was reduced by an average of 7.6 mmHg and central systolic blood pressure was reduced by an average of 4.1 mmHg over the course of the intervention. Show gratitude by; simply saying “thank you,” journaling, practicing an act of kindness, and sending a gratitude token provided by the Wellness Initiative.

Move More!

Regular exercise reduces the risk cardiovascular disease and aids in blood pressure reduction. Walking just 30 minutes per day can help to reduce blood pressure, boost mood, and improve sleep quality. One pilot study found that by increasing daily steps by 3,000 per day in older adults with hypertension, systolic blood pressure reduced by 7 mmHg and 4 mmHg for diastolic blood pressure. Before starting a new exercise routine, be sure to check with your health care provider.

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