Hypertension, or high blood pressure, affects 1 in 3 adults and increases the risk of heart disease and stroke. The good news? Lifestyle changes and regular monitoring can keep your blood pressure in a healthy range. Read on for evidence-based strategies from primary care.
What Is Hypertension?
- Definition & Stages
Normal: < 120/80 mm Hg; Elevated: 120–129/80; Stage 1: 130–139/80–89; Stage 2: ≥ 140/90. - Risk Factors
Age, family history, obesity, sedentary lifestyle, diet high in sodium, stress, and certain medications.
Lifestyle Approaches to Lower Blood Pressure
- DASH Diet
Emphasize fruits, vegetables, whole grains, lean proteins, and low-fat dairy while reducing sodium. - Regular Exercise
At least 150 minutes of moderate aerobic activity (brisk walking, swimming) per week. - Weight Management
Losing even 5–10% of body weight can significantly reduce blood pressure.
Monitoring and Medications
- Home Blood Pressure Checks
Use a validated home monitor, record readings twice daily, and bring logs to appointments. - Medication Adherence
If prescribed, take antihypertensives as directed and discuss side effects with your provider.
With the right combination of lifestyle adjustments and medical care, hypertension is manageable. Katy Family Medicine provides comprehensive blood pressure monitoring and personalized treatment plans.
