08/21/2025
Regain Control of Your Blood Pressure - Good Life Family Magazine

Written by zp7op | Contributor

Your diet, hydration, exercise, and behaviors significantly influence your heart and brain health while playing a vital role in regulating blood pressure, cholesterol levels, and more. High blood pressure, characterized by readings consistently exceeding 130/80 mm Hg, is a primary cause and manageable risk factor for heart disease, stroke, and other complications such as kidney failure, vision impairment, and sexual dysfunction.

According to the Centers for Disease Control and Prevention, nearly half of American adults suffer from high blood pressure, often remaining unaware until other health issues arise. Additionally, ethnicity can impact an individual’s risk factors.

For instance, Hispanic adults exhibit some of the highest rates of poorly managed blood pressure, as reported by the American Heart Association, making it a significant risk factor for heart disease. Longstanding systemic obstacles, such as limited access to healthcare and nutritious food, disproportionately affect the Hispanic and Latino populations regarding heart disease and related health conditions.

Research featured in a special Go Red for Women edition of the “Journal of the American Heart Association” indicates that Black women of childbearing age are more than twice as likely to have uncontrolled blood pressure compared to their white peers. Moreover, food insecurity, defined as the lack of reliable access to sufficient healthy food options, is more prevalent among Hispanic and Black women than their white counterparts, contributing to higher risks for high blood pressure.

Strategies to Manage Blood Pressure

The American Heart Association, with national backing from the Elevance Health Foundation, advises the following lifestyle modifications to maintain blood pressure below 120/80 mm Hg and to manage risk factors:

Maintain a healthy weight. Being overweight or obese increases the likelihood of developing high blood pressure. Even losing a small amount of weight, around 10 pounds or 3-5% of total body weight, can lead to significant health improvements, including lowering or preventing high blood pressure. Consult with your healthcare provider for guidance on a healthy weight loss strategy, including dietary changes and exercise.

Adopt healthier eating habits. Incorporating more fruits and vegetables, such as mangos, avocados, and blueberries, into your diet can effectively lower blood pressure over time. Other good choices include nuts, seeds, whole grains, low-fat dairy options, lean proteins, and fish. The DASH (Dietary Approaches to Stop Hypertension) eating plan is specifically designed to help reduce blood pressure while promoting a heart-healthy diet.

Reduce sodium intake. Many Americans derive up to 75% of their sodium from processed foods including soups, tomato sauces, condiments, and canned goods. To lower sodium consumption, read food labels while shopping and opt for lower-sodium versions of your favorite products, avoid adding table salt, and explore herbs and spices as flavor substitutes.

Manage stress effectively. Stress contributes to various factors associated with high blood pressure, such as poor nutrition and excessive alcohol intake. Engaging in relaxation techniques like yoga or deep breathing, practicing gratitude, and participating in enjoyable activities can help mitigate stress levels.

Be physically active. Regular physical activity not only helps control blood pressure but also supports weight loss, strengthens the heart, and reduces stress. The American Heart Association recommends aiming for at least 150 minutes of moderate-intensity exercise each week, such as brisk walking.

Limit alcohol consumption. Excessive alcohol intake can elevate blood pressure. If you choose to drink, restrict yourself to no more than two drinks per day for men and one drink per day for women.

Quit smoking. Smoking causes temporary increases in blood pressure with each cigarette. Both smoking and exposure to secondhand smoke heighten the risk of plaque accumulation in the arteries, a condition exacerbated by high blood pressure.

For more guidance on managing your blood pressure, visit Heart.org/highbloodpressure.

Photos courtesy of Getty Images

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