The basics of blood pressure

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One in three Americans has high blood pressure, also called hypertension. Without treatment, they are three times more likely to get heart disease, and four times more likely to have a stroke. If you’re concerned about your blood pressure, you’ll want to be proactive. You can start by learning simple ways to lower it and protect your heart.

What is blood pressure?

Blood pressure is the amount of force your blood uses to get through your arteries. When your heart pumps, it uses force to push blood out to your arteries. They bring it to your body’s cells and tissues. If your blood pressure is too high, it can cause health issues. The only way to know your blood pressure is to measure it.

Blood pressure numbers

Two numbers make up a blood pressure reading: Less than 120/80 (or “120 over 80,” as you’d say) is considered normal.

The top number: measures the force when your heart muscle is squeezing and actively pushing blood throughout your body. That’s called your “systolic” pressure
The bottom number (or “diastolic” pressure): measures the lesser force when your heart is relaxed

It’s normal for blood pressure to rise and fall throughout the day. Blood pressure naturally goes up in response to physical effort or emotional stress. Your pressure drops when you relax. If one or both numbers are always high over time, that’s a sign that something is wrong.

Why is high blood pressure bad?

High blood pressure doesn’t cause any noticeable symptoms at first. So why is it a problem? Untreated, it can lead to many serious problems, including:

Blindness or other eye problems
Kidney disease
Leg pain and trouble walking from peripheral artery disease
Problems during pregnancy
Heart attack
Stroke

What causes high blood pressure?

There are two main causes of high blood pressure: lifestyle and genetics (how traits are passed down in the family).

Unhealthy habits can put you at risk. These include:

Poor diet
Not enough exercise
Heavy drinking and/or smoking
Stress and/or not enough sleep

You’re also more likely to have high blood pressure if you:

Have a family history of high blood pressure, heart disease or diabetes
Are older than age 55
Are African American
Are pregnant

How to lower your blood pressure 

You already know that you should exercise, quit smoking and cut back on alcohol. Besides those healthy moves, here are five other ways proven to lower your blood pressure.

1. Improve your diet and/or lose weight. If you’re carrying around extra pounds, dropping them will lower your blood pressure. But even people who are at a healthy weight can stand to improve their diet. The Dietary Approaches to Stop Hypertension (DASH) eating plan was made just for people with high blood pressure. The diet recommends more vegetables and whole grains and fewer fatty and sweetened foods. Consider probiotics as well; some studies suggest that gut bacteria influences blood pressure.

2. Relax and manage stress. Blood pressure rises in response to stress. Finding ways to manage stress can help fight high blood pressure. That can mean yoga, meditation, listening to music, spending time in nature ― whatever works best for you.

3. Take your medication. For some people, healthy habits are not enough: High blood pressure is in their genes (it runs in their family). So taking prescriptions exactly as the doctor says is what’s more helpful.

4. See your doctor twice a year. People who see their doctor at least twice a year are 3.2 times more likely to keep their blood pressure under control, according to the American Heart Association. Make sure to discuss with your doctor all the prescription and over-the-counter medications you take. Many drugs and natural remedies can add to high blood pressure when taken regularly. These include:

Asthma rescue inhalers
Pain relievers
Decongestants
Gingko
Licorice

5. Check your blood pressure at home, too. People who check their blood pressure at home ― along with regular doctor visits ― tend to lower their blood pressure more than patients who rely on doctor visits alone. The connection isn’t clear, but it may reflect a better understanding of how personal habits can affect blood pressure.

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