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Be in the Know About High Blood Pressure

Chances are good that you, or someone you know, could be affected by high blood pressure. Let's go over the basics of what blood pressure is, why it matters, and—maybe most importantly—what you can do about it.

According to the American Heart Association, 122.4 million—or nearly half of all US adults—have high blood pressure, technically known as hypertension.1 That’s a problem because high blood pressure increases the risk of stroke, coronary artery disease, atrial fibrillation, heart attack, heart failure, and aneurysms. It can also set you up for chronic kidney disease and eye problems like glaucoma and age-related macular degeneration.2,3 While these health threats have been known for decades, new evidence now links high blood pressure to an increased risk of cognitive decline and dementia as well.4 The good news is that, if you’re among the 48 percent of Americans with hypertension, bringing your levels down can reduce your risk of all of these conditions.

Review Blood Pressure Basics

Before we get into the many ways you can improve your blood pressure numbers, let’s take a minute to review why blood pressure matters. Blood pressure is the force of your blood as it flows through the arteries in your body. Arteries are blood vessels that carry blood from your heart to the rest of your body. When your heart beats, it pushes blood through your arteries. As the blood flows, it puts pressure on your artery walls.

Your blood pressure is typically measured in millimeters of mercury (mmHg) and consists of two numbers: the systolic pressure (the top number) and the diastolic pressure (the bottom number). A normal blood pressure reading is typically around 120/80 mmHg.5 According to current guidelines, blood pressure is considered high when your reading is consistently at or above 130/80 mm Hg.6 Here are the classifications for higher than normal blood pressure:

  • Stage 1 Hypertension: Systolic 130–139 mm Hg or diastolic 80–89 mm Hg.
  • Stage 2 Hypertension: Systolic 140 mm Hg or higher or diastolic 90 mm Hg or higher.
  • Hypertensive Crisis: Systolic higher than 180 mm Hg and/or diastolic higher than 120 mm Hg.7

Let’s take an even deeper dive into the two types of hypertension and their causes:

Primary hypertension: Primary hypertension, also called essential hypertension, is a chronic condition in which blood pressure is persistently elevated without any specific cause.8 That said, there are several risk factors that appear to contribute to its development:

  • Family history
  • Being over 40 years old
  • Race (African Americans are at a higher risk
  • Poor diet
  • Excessive alcohol consumption
  • Physical inactivity
  • Being overweight
  • Chronic stress
  • Smoking 6

Secondary hypertension: This type of high blood pressure results from a number of identifiable medical conditions that affect the arteries, endocrine system, heart, or kidneys. It accounts for up to 10 percent of all hypertension cases. Often, it can be improved by treating the underlying condition.9

One important fact about hypertension is that there are often no symptoms—and that’s one reason is commonly known as the “silent killer.” However, very high pressure or sudden spikes in your blood pressure can cause symptoms. These can include headaches, dizziness, blurred vision, shortness of breath, nosebleeds, ringing in the ears, nausea or vomiting, anxiety or confusion, and weakness.10 Because these symptoms can be attributed to a variety of other issues, it’s wise to have your blood pressure checked annually and discuss your risk of hypertension with your health care provider.

Easy Lifestyle Swaps to Reduce Your Risk

When it comes to reducing your risk of hypertension, being proactive is key. And one of the most effective ways to keep high blood pressure at bay is with a few healthy changes. According to research in Frontiers in Public Health, maintaining a healthy weight, getting at least an hour-and-a-half of moderate exercise weekly, limiting the amount of alcohol you drink, and avoiding cigarette smoke can support healthy blood pressure.11

Eating a heart-healthy diet matters, too. Focus on fresh fruits and vegetables, whole grains, lean protein, and limit unhealthy fats and sugars. If you’re at a higher than normal risk of hypertension due to age, family history, or race, consider adopting the DASH diet. DASH stands for Dietary Approaches to Stop Hypertension, is a dietary plan that is designed to help lower blood pressure and improve overall health. Along with emphasizing the above foods, DASH also limits sodium, saturated fats, and added sugars. The DASH diet is rich in nutrients that are known to help reduce blood pressure, such as potassium, calcium, and magnesium. It is often recommended by healthcare professionals for individuals looking to improve their heart health and manage hypertension.

How effective is DASH? In one study involving 810 people with pre-hypertension or hypertension, researchers at Johns Hopkins found that those who combined a DASH diet with other healthy lifestyle changes experienced a reduction in their systolic (top) blood pressure by 11.1 mm Hg. This indicated in improvement in their blood pressure control.12 A more recent review of eight studies in the journal Clinical Hypertension documented significant reductions in both systolic and diastolic blood pressure, as well as cholesterol levels.13

Add Supplements

You can support healthy blood pressure levels even more by adding key herbs and nutrients shown to benefit hypertension.

Aged Garlic Extract (AGE). According to an analysis of 12 trials, patients with hypertension, who took 1.2g of AGE experienced an average drop in systolic blood pressure (SBP) by 8.3±1.9 mmHg and diastolic blood pressure by 5.5±1.9 mmHg, similar to standard anti-hypertensive medications. Those in the AGE group also saw an improvement in arterial stiffness and a healthier gut microbiotoa.14 A more recent clinical trial in the journal Integrated Blood Pressure Control found that supplementing with AGE effectively reduced blood pressure in people with uncontrolled hypertension. Those in the AGE group also experienced an improvement in blood sugar levels, LDL (bad) cholesterol, and stool consistency.15

Nattokinase. Another nutrient that can help to lower blood pressure is nattokinase, which is a popular Japanese food made from fermented soy. Nattokinase reduces blood pressure through several mechanisms, including the inhibition of angiotensin-converting enzyme (ACE), improving fibrinolysis, and reducing blood clotting factors. Clinical trials have shown that these nattokinase-driven changes result in significant reductions in both systolic and diastolic blood pressure, especially in people with hypertension.16

L-theanine. If stress triggers an uptick in your blood pressure, consider adding this amino acid to your BP arsenal. Found in green tea, L-theanine not only helps to soothe the feelings of stress, it can also lower stress-induced elevations in blood pressure. It accomplishes this by promoting vasodilation, which relaxes the inner walls of your arteries.17

Managing your blood pressure is a lifelong commitment, but one that can ultimately lead to a healthier and longer life.

References

  1. Martin SS, Aday AW, Almarzooq ZI, et al. 2024 Heart Disease and Stroke Statistics: A Report of US and Global Data From the American Heart Association. 2024;149(8):e347-e913.
  2. Fuchs FD, Whelton PK. High blood pressure and cardiovascular disease. Hypertension. 2020;75(2):285-292.
  3. Dziedziak J, Zaleska-Żmijewska A, Szaflik JP, et al. Impact of arterial hypertension on the eye: A review of the pathogenesis, diagnostic methods, and treatment of hypertensive retinopathy. Medical Science Monitor. 2022;28:e935135.
  4. Gottesman RF, Egle M, Groechel RC, et al. Blood pressure and the brain: the conundrum of hypertension and dementia.Cardiovascular Research. 2024;120(18):2360–72.
  5. org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. In brief: How is blood pressure measured? [Updated 2024 Jul 3].Available from: https://www.ncbi.nlm.nih.gov/books/NBK279251/
  6. Whelton PK, Carey RM, Aronow, WS, et al. 2017 ACC/AHA/AAPA/ABC/ACPM/AGS/APhA/ASH/ASPC/NMA/PCNA guideline for the prevention, detection, evaluation, and management of high blood pressure in adults: a report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines. Journal of the American College of Cardiology. 2018;71(19):e127–8.
  7. What is high blood pressure? American Heart Association. 2025. Available from: https://www.heart.org/en/health-topics/high-blood-pressure/the-facts-about-high-blood-pressure
  8. Carretero OA, Oparil S. Essential hypertension. Part I: definition and etiology. Circulation. 2000;101(3):329-35.
  9. Hegde S, Ahmed I, Aeddula NR. Secondary hypertension. [Updated 2023 Jul 30]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-.Available from: https://www.ncbi.nlm.nih.gov/books/NBK544305/
  10. 9 Surprisingly subtle symptoms of high blood pressure. National Council on Aging. 2025. Available from https://www.ncoa.org/article/9-surprisingly-subtle-symptoms-of-high-blood-pressure/
  11. Ren T, Yuchi Y, Liao W, et al. Healthy lifestyle and its change attenuated the risk of hypertension among rural population: evidence from a prospective cohort study. Frontiers in Public Health. 2025;13:1529570.
  12. Appel LJ, Champagne CM, Harsha DW, et al. Effects of comprehensive lifestyle modification on blood pressure control: main results of the PREMIER clinical trial. JAMA. 2003;289(16):2083-93.
  13. Isnaini N, Dewi FST, Madyaningrum E, et al. Blood pressure impact of dietary practices using the DASH method: a systematic review and meta-analysis. Clinical Hypertension. 2025;31:e12.
  14. Ried K. Garlic lowers blood pressure in hypertensive subjects, improves arterial stiffness and gut microbiota: A review and meta-analysis. Experimental & Therapeutic Medicine. 2020;19(2):1472-8.
  15. Vila-Nova TMS, Barbosa KBF, Freier ARS, et al. Effect of aged garlic extract on blood pressure and other cardiovascular markers in hypertensive patients and its relationship with dietary intake. Journal of Functional Foods. 2024;112:105931.
  16. Chen H, McGowan EM, Ren N, et al. Nattokinase: A promising alternative in prevention and treatment of cardiovascular diseases. Biomark Insights. 2018;13: 1177271918785130.
  17. Siamwala JH, Dias PM, Majumder S, et al. L-theanine promotes nitric oxide production in endothelial cells through eNOS phosphorylation. Journal of Nutritional Biochemistry. 2013;24(3):595-605.

This article is for informational purposes only. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice.