How To Prevent Hypertension (High Blood Pressure)

Hypertension (high blood pressure) occurs when the blood pressure against your arteries is regularly too high, above 130/80 millimeters of mercury (mmHg) on a blood pressure reading.

Your heart must pump against this pressure to send blood to your body. High blood pressure strains your heart and can increase your risk of cardiovascular disease.

Many of the factors that increase your risk of hypertension are preventable with lifestyle changes, such as a heart-healthy diet, regular exercise, limiting alcohol consumption, and more.

Hypertension affects almost half of adults in the United States. It’s more common with age, as the arteries may stiffen over time. Genetic, medical, and environmental factors can also affect your risk. Risk factors include:

• Family history: Having family members with high blood pressure increases your chance of developing it.
• Chronic conditions: Many conditions, including kidney disease, diabetes, obesity, obstructive sleep apnea, and thyroid disorders, may contribute to high blood pressure.
• Sedentary lifestyle: Having a low level of physical activity increases the risk of hypertension.
• Diet: Eating a diet high in salt and low in potassium can contribute to high blood pressure.
• Alcohol use: Drinking excessive amounts of alcohol also raises blood pressure.

Certain racial and ethnic groups are more likely to have high blood pressure. For example, Black adults are more likely to have high blood pressure than Asian, Hispanic, or white adults. This may be due to underlying social and environmental factors, such as access to nutritious foods, access to high-quality healthcare, and the effects of experiencing racism.

If your parents have high blood pressure, you’re more likely to develop it. While some of this risk could be explained by shared environment and lifestyle habits, many inherited genes can also affect blood pressure. Studies suggest that half of the variation in blood pressure is due to genetics.

Mutations in over 100 genes contribute to blood pressure elevation. Mutations can affect hormones that control fluid and salt balance in your body. Mutations to genes that affect the lining of your blood vessels can cause narrowing and increased blood pressure. In rare cases, a single gene can cause hypertension, and this is usually apparent at a very young age.

Genetic testing is not usually necessary for hypertension, except in cases of certain genetic conditions that cause elevated blood pressure at a very young age.

It’s not possible to control a genetic predisposition to hypertension, but you can take steps to help lower your risk or delay the onset of hypertension.

Screening

Because hypertension does not typically cause symptoms, the only way to know if you have it is to measure your blood pressure with a simple, noninvasive test. Your healthcare provider should check your blood pressure yearly at your annual checkup or more often if you have risk factors.

Many pharmacies also have a blood pressure device, or you can measure your blood pressure at home using an automated device.

Lifestyle Habits

Several lifestyle habits can help prevent high blood pressure and keep your heart healthy. These include:

• Exercise: Regular physical activity (150 minutes of moderate activity or 75 minutes of vigorous activity per week) can help reduce the risk of hypertension. Everyone’s ability for physical activity is different, so talk with your healthcare provider about what type of exercise is appropriate for you.
• Diet: Eating a heart-healthy diet, such as the DASH diet, the Mediterranean diet, or a plant-based diet, can prevent and improve high blood pressure. Avoid drinking excess alcohol, which can raise blood pressure.
• Sleep: Aim to get enough high-quality sleep each night, about 7-9 hours for most adults.
• Smoking exposure: It’s important to quit or avoid smoking and avoid secondhand smoke to help prevent high blood pressure.
• Weight management: Talk to a healthcare provider about what weight is considered healthy for you and get advice on how to lose weight if they recommend it.

Complementary Methods

Some studies suggest certain complementary methods may benefit blood pressure, but more research is needed to determine their effectiveness. Complementary treatment options include:

• Probiotics
• Fish oil
• Other supplements, including magnesium and calcium
• Stress reduction techniques
• Breathing exercise, yoga, and meditation

If you’re interested in trying these approaches, talk to your doctor about how they may influence your blood pressure.

If you’re concerned about developing hypertension, talk to your healthcare provider. They can recommend preventive measures. Discuss any major lifestyle or medical changes (such as a new exercise regimen or supplements) with your provider before implementing those changes.

If you have certain risk factors for hypertension (such as diabetes, obesity, or kidney disease) or if your blood pressure is on the high range of “normal,” your healthcare provider will likely want to follow up with you sooner to watch your blood pressure.

You can expect them to measure your blood pressure at each visit. They may also recommend measuring it at home using an approved blood pressure device.

Hypertension is a generally preventable condition. Lifestyle habits like exercising regularly, eating a heart-healthy diet, reducing your salt intake, and limiting your alcohol intake may help prevent high blood pressure. Your healthcare provider can also provide a personalized prevention plan.