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Conviva
health & wellness
| April 17, 2025

How to manage high blood pressure and protect your health

Medically reviewed by Shelley Estes, MSN, APRN, FNP-BC

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Whether in a doctor’s office or at home, checking blood pressure is a simple test that can be done by a professional or a family member. Today’s market offers automatic or digital blood pressure cuffs which make measuring and reading blood pressure efficient and easy.

 

But what does blood pressure really mean, and why is it so important? In this blog, learn the basics about blood pressure and how to manage it.

 

How does blood pressure work?

 

Blood pressure refers to the force of blood pushing against the walls of the arteries. It's a critical measurement that reveals how efficiently the heart is pumping blood and the health of arteries. Blood pressure is not static—it varies throughout the day depending on activity levels, stress, and other factors. However, consistently high blood pressure can lead to serious health problems.

Blood pressure is measured using two numbers: systolic and diastolic.

  • Systolic pressure, the higher number, is the pressure in the arteries when the heart contracts and pumps out blood.
  • Diastolic pressure, the lower number, is the pressure in the arteries when the heart is at rest between beats.

These two numbers are measured in millimeters of mercury (mmHg). The American Heart Association defines blood pressure as follows:

  • Hypotension (low): Less than 90 mmHg systolic or less than 60 mmHg diastolic.
  • Normal blood pressure: Less than 120 mmHg systolic and less than 80 mmHg diastolic.
  • Elevated blood pressure: Between 120-129 mmHg systolic and less than 80 mmHg diastolic.
  • Stage 1 hypertension (high): Between 130-139 mmHg systolic or between 80-89 mmHg diastolic.
  • Stage 2 hypertension (high): At least 140 mmHg systolic or at least 90 mmHg diastolic.

 

It's important to know these are general guidelines and seniors should consult a healthcare provider to find their target blood pressure range, as it may vary based on age, overall health, and other risk factors.

 

What causes hypertension

Hypertension, or high blood pressure, can be caused by many factors. Some risk factors are beyond an individual's control, while others are modifiable through lifestyle changes.

Uncontrollable risk factors

  • Age: The risk of developing high blood pressure increases with age. As people get older, their blood vessels tend to become less elastic, which can contribute to increased blood pressure.
  • Family history/race: High blood pressure tends to run in families, suggesting a genetic part. It is also more common in African Americans.
  • Other health conditions: Certain medical conditions, such as kidney disease, diabetes, and sleep apnea, can increase the risk of high blood pressure.

 

Controllable risk factors:

  • Unhealthy diet: A diet high in salt, saturated fat, and cholesterol can raise blood pressure.
  • Physical inactivity: Lack of regular physical activity can contribute to weight gain and increase the risk of high blood pressure.
  • Being overweight or obese: Excess weight puts more strain on the heart and blood vessels, leading to higher blood pressure.
  • Smoking or drinking alcohol: Both smoking and excessive alcohol consumption can damage blood vessels and increase blood pressure.
  • High levels of stress: Chronic stress can lead to temporary spikes in blood pressure and, over time, may contribute to long-term hypertension.

 

Possible complications of untreated high blood pressure

Untreated high blood pressure can have devastating effects on the body. The increased pressure on the artery walls can damage blood vessels and organs, leading to a range of serious health complications. The higher the blood pressure and the longer it goes unmanaged, the greater the damage to the body.

Some of the most significant complications of hypertension include:

  • Heart attack and stroke: High blood pressure can damage the arteries, making them more prone to blockages. This can lead to a heart attack if blood flow to the heart is blocked, or a stroke if blood flow to the brain is interrupted.
  • Aneurysm: High blood pressure can weaken blood vessels, increasing the risk of an aneurysm, which is a bulge in the wall of an artery. If an aneurysm ruptures, it can cause life-threatening bleeding.
  • Heart failure: Over time, high blood pressure can cause the heart to work harder to pump blood, leading to heart failure. In heart failure, the heart is unable to pump enough blood to meet the body's needs.
  • Kidney disease: High blood pressure can damage the blood vessels in the kidneys, reducing their ability to filter waste and excess fluid from the blood. This can lead to kidney disease and eventually kidney failure.
  • Vision problems: High blood pressure can damage the blood vessels in the eyes, leading to vision problems such as blurred vision, double vision, or even blindness.
  • Dementia: High blood pressure may increase the risk of cognitive decline and dementia.

 

Tips for managing hypertension

 

Managing hypertension involves a combination of lifestyle changes and, in some cases, medication. The goal is to lower blood pressure to a healthy range and reduce the risk of complications. Making changes to your lifestyle can occur in one or more areas of daily life depending on what works best for you.

  • Eat a heart-healthy diet: The Dietary Approaches to Stop Hypertension (DASH) diet is a flexible eating plan focused on heart-healthy choices. It emphasizes fruits, vegetables, whole grains, and low-fat dairy products. It also recommends limiting foods high in sodium, saturated fat, sugar-sweetened beverages, and sweets.
  • Be physically active: Regular exercise can have significant benefits for heart health and help lower blood pressure. Aim for at least 30 minutes of moderate-intensity aerobic exercise, such as walking, dancing, or swimming, on most days of the week.
  • Maintain a healthy weight: Losing even a small amount of weight can help lower blood pressure. Focus on eating fewer calories and increasing physical activity to achieve and maintain a healthy weight.
  • Limit alcohol: Drinking too much alcohol can raise blood pressure. If you drink alcohol, do so in moderation. Moderate drinking is considered 1 drink per day for women and men over age 65, and up to 2 drinks per day for men age 65 and under. One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof distilled spirits.
  • Quit smoking: Smoking tobacco can negatively affect blood vessels and increase blood pressure. Quitting smoking is one of the best things you can do for your heart health.
  • Reduce stress: Chronic stress can contribute to high blood pressure. Find healthy ways to manage stress, such as yoga, meditation, deep breathing exercises, or music therapy.

Managing blood pressure with medicine

In addition to lifestyle changes, medication may be necessary to manage high blood pressure. Several types of medications are available, and your primary care doctor can help decide the best option based on your individual needs and health conditions.

Common types of blood pressure medications include:

  • Diuretics: These medications help the kidneys remove excess sodium and water from the body, which lowers blood pressure.
  • ACE inhibitors: Angiotensin-converting enzyme (ACE) inhibitors block the production of a hormone that narrows blood vessels, helping to relax blood vessels and lower blood pressure.
  • ARBs: Angiotensin II receptor blockers (ARBs) work similarly to ACE inhibitors by blocking the action of a hormone that narrows blood vessels.
  • Beta-blockers: These medications slow the heart rate and reduce the force of heart contractions, which lowers blood pressure.
  • Calcium channel blockers: These medications relax blood vessels by preventing calcium from entering the cells of the blood vessel walls.

 

It's important to take blood pressure medication as prescribed and to follow up with your doctor regularly to check your blood pressure and adjust your medication as needed.

 

Important considerations when taking medication:

Here are important medication tips to keep in mind when taking blood pressure medication.

  • Keep a list of medicines: Bring a list of all your current medications to each appointment.
  • Use a reminder system: Consider using a pill box, alarm, or medicine reminder app to manage, especially if you’re taking several medications.
  • Tell your provider about side effects: If you’re experiencing side effects, talk to your doctor. Your doctor may prescribe a different medicine.
  • Don't stop taking it: Take medicine as prescribed without changing the dosage or stopping without talking to your doctor. 

Understanding blood pressure is crucial for staying healthy. By knowing the risk factors for hypertension, adopting healthy lifestyle habits, and working closely with your doctor, you can take control of your blood pressure and reduce your risk of serious health complications. Remember, regular monitoring and proactive management are key to living a long and healthy life.

 

This blog is based on insights shared in our Understanding Blood Pressure webinar. 

 

Content contained on this page is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider before starting any new fitness or dietary plan. References are provided for informational purposes only and do not imply endorsement of any website or other sources. For any health-related questions, contact your healthcare provider.

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