How to Control High Blood Pressure
How to Control High Blood Pressure
Understanding and Managing the Silent Killer
High blood pressure, also known as hypertension, is often called the “silent killer” because it usually has no symptoms. Many people feel fine even when their blood pressure is dangerously high. Over time, uncontrolled high blood pressure can damage the heart, brain, kidneys, eyes, and blood vessels.
The good news is that high blood pressure can often be improved with the right lifestyle changes, regular monitoring, and medical care when needed.
What Is Blood Pressure?
Blood pressure is the force of blood pushing against the walls of your arteries as your heart pumps. It is measured using two numbers:
Systolic pressure (top number): pressure when the heart beats
Diastolic pressure (bottom number): pressure when the heart rests between beats
A normal blood pressure reading is generally below 120/80 mmHg. Blood pressure that stays consistently above this range increases the risk of serious health problems.
Why High Blood Pressure Is Dangerous
When blood pressure stays high over time, it puts extra strain on the heart and blood vessels. This can lead to:
Heart disease and heart failure
Stroke
Kidney disease
Vision problems
Memory and cognitive decline
Because damage happens slowly, many people do not realize there is a problem until complications occur.
Common Causes and Risk Factors
High blood pressure usually develops from a combination of factors, including:
Age– Blood vessels become stiffer over time
Excess weight– Extra body fat increases pressure on the arteries
High-sodium diet– Too much salt raises blood pressure
Lack of physical activity– A sedentary lifestyle weakens the heart
Smoking– Damages blood vessels and raises blood pressure
Excess alcohol– Can increase blood pressure levels
Family history– Genetics play a role
Chronic stress– Keeps stress hormones elevated
Certain medications and supplements– Including decongestants, NSAIDs (ibuprofen, naproxen), stimulants, caffeine, and some hormone therapies
Some groups, including people of African descent, have a higher risk of developing high blood pressure and its complications.
How to Control High Blood Pressure
While age and genetics cannot be changed, many lifestyle factors can. These changes can significantly lower blood pressure and improve overall health.
Reduce Salt Intake
Most sodium in the diet comes from processed and restaurant foods—not the salt shaker. Reading labels is key.
Aim for less than 2,300 mg of sodium per day
Many people benefit from lowering intake closer to1,500 mg per day
Choose fresh foods and cook at home when possible
Quit Smoking
Smoking causes blood vessels to narrow and harden, raising blood pressure and heart disease risk. Quitting smoking improves blood pressure almost immediately and greatly lowers long-term risk.
Maintain a Healthy Weight
Losing even5–10% of body weightcan significantly reduce blood pressure. Focus on:
Whole foods
Plenty of vegetables
Lean protein
Healthy fats
Regular movement plays an important role in long-term success.
Limit Alcohol
Alcohol can raise blood pressure even in small amounts. General guidance:
Women: no more than 1 drink per day
Men: no more than 2 drinks per day
Some people see improvement by avoiding alcohol completely.
Review Medications and Supplements
Always review prescription drugs, over-the-counter medications, and supplements with your healthcare provider. Some common products can raise blood pressure without you realizing it.
Monitor Blood Pressure Regularly
Checking blood pressure at home can help you understand patterns and catch problems early. Keep a log and share it with your healthcare provider.
Manage Stress
Chronic stress raises cortisol and adrenaline, which can increase blood pressure. Helpful strategies include:
Walking
Deep breathing
Meditation or prayer
Yoga or stretching
Adequate sleep
Even small daily practices can make a difference.
Eat a Blood Pressure–Friendly Diet
The DASH diet (Dietary Approaches to Stop Hypertension)is one of the most well-studied eating plans for lowering blood pressure. It emphasizes:
Fruits and vegetables
Whole grains
Lean protein
Low-fat or dairy alternatives
Limited saturated fat and added sugars
This approach also supports blood sugar control and heart health.
Stay Physically Active
Regular exercise strengthens the heart and helps it pump blood more efficiently.
Aim for150 minutes of moderate activity per week
Walking, cycling, swimming, and strength training all help
Even short sessions add up
A Functional Medicine Perspective
Functional medicine looks at root causes rather than symptoms alone. For high blood pressure, this may include evaluating:
Diet quality and nutrient balance
Stress and sleep
Blood sugar control and insulin resistance
Inflammation
Environmental exposures
Lifestyle changes, personalized nutrition, movement, stress management, and targeted supplements may be used alongside medications when needed. This approach supports the whole person and long-term cardiovascular health.
Conclusion
High blood pressure is serious—but it is also manageable. With regular monitoring, healthy lifestyle changes, and medical guidance when needed, many people can significantly improve their blood pressure and reduce their risk of complications.
Managing blood pressure is not about perfection. It is about consistent, sustainable habits that support your heart and overall well-being.
References
American Heart Association.Understanding Blood Pressure Readings
https://www.heart.orgCenters for Disease Control and Prevention (CDC).High Blood Pressure
https://www.cdc.gov/bloodpressureNational Heart, Lung, and Blood Institute.DASH Eating Plan
https://www.nhlbi.nih.govMayo Clinic.10 ways to control high blood pressure without medication
https://www.mayoclinic.org
