6 ways to control high blood pressure

High blood pressure, or hypertension, is a term you’ve probably heard before. Maybe your doctor has even mentioned it during a checkup. It’s very common, but usually doesn’t show any obvious warning signs. Even when you feel fine, high blood pressure can put strain on your vital organs. That’s why doctors call it a “silent” condition — and why you shouldn’t ignore it.

Jatinchandra Patel, DO, a cardiologist at Atlantic Health, breaks down what high blood pressure really means for your health and why it’s worth paying attention to. He provides practical steps you can start taking today to lower your numbers.

What is high blood pressure (hypertension)

Symptoms and risks

High blood pressure occurs when your blood vessels become stiff and your heart must work extra hard to pump blood through them. That puts pressure on your organs, like your heart, kidneys, brain and eyes.

Over time, this pressure can start to affect almost every part of your body. In fact, according to the American Heart Association, high blood pressure is the top preventable risk factor for heart disease, stroke, kidney disease, cognitive decline and dementia. The tricky part? You usually don’t feel it.

“About one in three people with high blood pressure don’t even know they have it,” says Dr. Patel. “By the time symptoms show up, it’s often been developing quietly for years.”

When hypertension symptoms do appear, they might be subtle at first:

• Chest tightness
• Fatigue
• Headaches
• Shortness of breath
• Vision changes

How to lower your blood pressure without medication

Some factors that impact high blood pressure are beyond your control, like family history, age and certain medical conditions. But many others are lifestyle-related and can be improved. Here’s what you can do.

1. Follow a heart-healthy diet (DASH or Mediterranean)

Good heart health starts with eating well. Dr. Patel recommends the Dietary Approaches to Stop Hypertension (DASH) or Mediterranean diet.

“Vegetables, whole grains, low-fat dairy, nuts and fruits can help lower blood pressure. Red meat and processed foods tend to elevate it. Look for foods low in cholesterol, sodium and saturated fat,” he says.

2. Move your body regularly

Regular physical activity is one of the most effective ways to manage high blood pressure. Exercise reduces stress, supports weight management and improves blood circulation. Walking, in particular, helps decrease resistance in the arteries, allowing your heart to pump blood more efficiently. Isometric strength exercises, like planks and wall sits, can also help.

“Many patients think they need fancy equipment or a gym membership to be active,” Dr. Patel says. “But all you need is a consistent walking routine. Thirty minutes a day, five times a week, can make a meaningful difference, especially for people who sit most of their day. If that’s too much, just do what you can and build from there.”

3. Manage stress and sleep well

Stress and poor sleep can raise your blood pressure over time. When you’re stressed, your body releases hormones that make your heart beat faster and tighten your blood vessels. Not getting enough sleep can make this worse. Most adults need about eight to nine hours of rest each night, yet many fall short.

Small daily habits can help. Walking, yoga and deep breathing exercises can calm your body and lower stress. Aim to keep a regular sleep schedule and limit screen time as much as possible.

4. Quit smoking and limit alcohol

Smoking damages blood vessels and can raise your blood pressure almost immediately. Quitting not only improves heart health but also makes lifestyle changes — like exercise and diet — more effective.

Alcohol can be difficult, too. “The problem with alcohol is that it rarely ends at one drink,” says Dr. Patel. “And that often leads to poor eating and sleep habits.”

If you choose to drink, the American Heart Association recommends limiting intake to no more than one drink per day for women and two for men.

5. Use a home blood pressure monitor and track changes

Keeping an eye on your blood pressure is one of the best ways to stay ahead of hypertension. Home blood pressure monitors are easy to use and give you a clear picture of your numbers over time. You may start to see the impact of your healthy habits and be motivated to stay on track.

It’s also important to schedule regular visits with your primary care provider. They can confirm blood pressure readings, adjust treatment plans and provide guidance on lifestyle changes or medication.

6. Know when you need medication

According to the American Heart Association, a blood pressure reading over 120/80 mmHg is above normal. Doctors recommend starting treatment early to prevent complications, but the exact approach depends on your risk factors and how high your numbers are.

If your numbers are mildly elevated, your doctor may recommend lifestyle changes at first, with a follow-up appointment to see how things improve. But if your readings stay above 130/80 mmHg (stage 1 hypertension), you might also need blood pressure medication. At levels of 140/90 mmHg or above (stage 2 hypertension), your doctor may prescribe a second medication.

“It’s important to get multiple readings in separate settings before making a diagnosis,” Dr. Patel explains. “Blood pressure can temporarily spike from stress, rushing to an appointment or even just a hectic day.”