It's Your Blood Pressure: You Can Control It

High blood pressure doesn’t just “happen”—in many cases, it’s influenced by everyday choices and health conditions that you can take steps to improve. While some causes are medical and require a doctor’s guidance, many are directly under your control, like diet, exercise, sleep, and stress management. That means you have real power to lower your risk and improve your health. Understanding these factors is the first step toward making changes that can bring your blood pressure down and keep your heart strong.

🌱 Healthy Weight = Healthier Blood Pressure

Extra pounds can trigger hormonal changes and fluid retention that raise blood pressure. Tackling unhealthy excess weight and insulin resistance through weight management and balanced nutrition can make a big difference. Importantly, the combination of excess weight, insulin resistance, and obstructive sleep apnea is particularly harmful as the increased blood pressure seen when all three are present is greater than what would be expected by the total of each one alone.

😴 Better Sleep, Better Numbers

Obstructive sleep apnea disrupts oxygen and rest, driving blood pressure higher. Addressing sleep quality is a powerful way to protect your heart.

🧬 Balance Your Hormones, Protect Your Heart

Thyroid problems, adrenal issues like primary aldosteronism, and rare conditions such as Cushing syndrome can all raise blood pressure. Working with your doctor to keep hormones in check helps you stay in control.

🍽️ Smart Food Choices = Stronger Heart

Salt raises blood pressure, while potassium helps balance it. Limiting sodium and boosting potassium-rich foods—like bananas, beans, spinach, and yogurt—are simple steps you can take every day. Goals: sodium <2300mg/day (<1500mg/day optimal) and potassium 3500-5000mg/day). The DASH eating plan is a validated plan that helps lower sodium and increase potassium in your diet.

NIH DASH Eating Plan

🏃 Move Your Body, Lower Your Pressure

Staying active is one of the most effective tools you have. Even brisk walking or moderate exercise for 90–150 minutes a week can help bring blood pressure down. Use the "talk test" to see if you're working hard enough; you should be able to talk in brief sentences, but not sing.

⏳ Age Gracefully, Stress Less

Blood vessels stiffen with age, but lifestyle choices still matter. Managing stress, improving sleep, and staying active can offset age-related changes.

💊 Know Your Medications, Know Your Risks

Some medicines—like NSAIDs (for example, ibuprofen and naproxen), decongestants, certain antidepressants, hormonal contraceptives, as well as some herbs and supplements—can raise blood pressure. Reviewing your medications with your doctor keeps you in control.

🩺 Protect Your Kidneys, Protect Your Pressure

Kidney disease and high blood pressure feed off each other. Keeping blood pressure in check helps preserve kidney health, and vice versa.

✨ The Empowerment Takeaway

Many causes of high blood pressure are within your reach to improve. By focusing on weight, sleep, diet, activity, stress, and medication awareness, you can take meaningful steps toward healthier numbers and a stronger heart.