Prevent and Control High Blood Pressure: Mission Possible. What Every Mid-Life and Older American Should Know

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Originally published by the National Heart, Lung, and Blood Institute (NIH Publication No. 04-5240). U.S. government work, public domain. Reproduced as archived reference, not current guidance.

Prevent and Control High Blood Pressure: Mission Possible

What every mid-life and older American should know

Know your numbers

High blood pressure is called “the silent killer” because there are often no symptoms. Your numbers are your only warning.

Normal blood pressure

the pressure of blood in the vessels when the heart beats: systolic pressure

less than High

blood pressure

120/80mmHg

140/90 mmHg or higher

Prehypertension millimeters of mercury between 120-139 and/or

80-89 mmHg

the pressure between beats when the heart relaxes: diastolic pressure

Normal blood pressure less than 120/85 mmHg

U.S. Department of Health and Human Services

High blood pressure: A force to be reckoned with

High blood pressure (also called hypertension) increases your chances of having a heart attack, heart failure, stroke, kidney disease, and other life-threatening illnesses.

Anyone can get it, and as you get older—and heavier—your odds increase:

• People over age 55 have a 90 percent chance of developing high blood pressure in their remaining lifetimes.
• People who are overweight or obese—or have diabetes—are more likely to develop high blood pressure.

High normal pressure is more dangerous than earlier believed:

• It increases the chance of getting hypertension; those in the 120-39 and/or 80-89 mmHg range have twice the chance of getting hypertension as those with lower values.

Treating high blood pressure can save your life:

• It can reduce your chances of having a heart attack by 27 percent, stroke by 38 percent, and heart failure by 55 percent.

The good news is that high blood pressure can be controlled. Better yet, it can be prevented.

Enlist in this vital mission for a healthier you

you can do to prevent and

8 things control high blood pressure

1. Lose weight if you are overweight and maintain a healthy

weight. Limit portion sizes, especially of high calorie foods, and try to eat only as many calories as you burn each day— or less if you want to lose weight.

1. Eat heart healthfully. Follow an eating plan that emphasizes fruits, vegetables, and low fat dairy products and is moderate in total fat and low in saturated fat and cholesterol.
2. Reduce salt and sodium intake. Read food labels to choose canned, processed, and convenience foods that are lower in sodium. Limit sodium intake to no more than 2,400 mg, or about 1 teaspoon’s worth, of salt each day. Avoid fast foods that are high in salt and sodium.
3. If you drink alcoholic beverages, do so in moderation.

For men, that means a maximum of 2 drinks a day, for women, a maximum of 1.

1. Become more physically active. Work up to at least 30 minutes of a moderate-level activity, such as brisk walking or bicycling, each day. If you don’t have 30 minutes, try to find two 15-minute periods or even three 10-minute periods for physical activity.
2. Quit smoking. Smoking increases your chances of developing a stroke, heart disease, peripheral arterial disease, and several forms of cancer.
3. Talk with your health care professional. Ask what your blood pressure numbers are and what they mean.
4. Take medication as prescribed. If you need medication, make sure you understand what it’s for and how and when to take it, then take it as your doctor recommends.

National High Blood Pressure Education Program

U.S. Department of Health and Human Services 

Resources to help you stay healthy

Your Guide to Lowering High Blood Pressure includes information on how to detect, prevent, and treat high blood pressure. Features the DASH eating plan, which has been shown to prevent and lower high blood pressure, and information specifically for women. http://www.nhlbi.nih.gov/hbp/index.html

Aim for a Healthy Weight includes a BMI calculator, tips for shopping and preparing food, and a menu planner that is designed to guide daily food and meal choices based on one day's calorie allowance. http://www.nhlbi.nih.gov/health/ public/heart/obesity/lose_wt/index.htm

Live Healthier, Live Longer includes interactive materials for people with heart disease and those who want to prevent it. http://www.nhlbi.nih.gov/chd/index.htm

First Gov Seniors offers extensive health information for people over 60. http://www.seniors.gov/health.html

 National Heart, Lung, and Blood Institute National Institutes of Health