Hypertension, commonly known as high blood pressure, is often called the silent killer because it rarely causes symptoms yet steadily damages the body.
When left untreated, it increases the risk of heart attack, stroke, kidney disease, and other serious complications.
A healthy reading is generally below 120 over 80 millimeters of mercury.
If your readings are consistently higher, your doctor may recommend lifestyle adjustments, medications, or both.
Diet is one of the most powerful tools for reducing high blood pressure.
Lowering sodium intake is especially important because too much sodium causes the body to retain fluid, which raises the pressure inside your blood vessels.
For most adults, staying under 2,300 milligrams of sodium per day — ideally closer to 1,500 — can make a measurable difference in blood pressure.
Choosing fresh foods, rinsing canned vegetables, and seasoning with herbs instead of salt can help reduce sodium without sacrificing flavor.
Potassium also plays an important role in keeping blood pressure in check by helping balance the effects of sodium.
Foods such as bananas, spinach, sweet potatoes, beans, and salmon are excellent sources.
The National Institutes of Health suggests most adults aim for about 4,700 milligrams daily, though your exact needs may depend on your health and should be discussed with your doctor.
Exercise is another highly effective way to manage hypertension.
Engaging in at least 150 minutes of moderate-intensity activity each week, such as brisk walking, cycling, or swimming, can strengthen the heart and improve circulation.
Even short bouts of movement spread throughout the day can have cumulative benefits.
Maintaining a healthy weight further supports blood pressure control.
If you are overweight, losing as little as 5 to 10 pounds can reduce the strain on your cardiovascular system.
Alcohol consumption should be kept in moderation, with no more than one drink per day for women and two for men, as excess drinking can directly raise blood pressure.
Smoking should be eliminated entirely because each cigarette causes a temporary spike in blood pressure and contributes to long-term vessel damage.
Certain vitamins may also support blood pressure management.
Some studies suggest vitamin C can have a mild diuretic effect that helps lower vessel pressure, while vitamin D deficiency has been associated with a higher risk of hypertension.
These nutrients can be obtained from food, sunlight exposure, or supplements when appropriate.
Managing stress is equally important because chronic stress can keep blood pressure elevated.
Techniques such as meditation, deep breathing, and gentle exercise can help calm the body and mind.
Working with a therapist can also be helpful if stress feels difficult to manage on your own.
Hypertension does not have to define your future health.
By making small, consistent changes to how you eat, move, rest, and handle stress, you can reduce your blood pressure and protect your heart for years to come.