Hot Topics     Women's Health     Health Guide    

5 steps to properly manage blood pressure



Control your risk for heart disease and stroke as well as other issues

5 steps to properly manage blood pressure


Nearly half of all American adults have high blood pressure, or hypertension, according to the Centers for Disease Control and Prevention. Of those, about 75% don’t have it under control, and many may not even realize they have it unless they experience other complications.

In fact, high blood pressure is a leading cause and controllable risk factor for heart disease and stroke as well as other issues such as kidney failure, vision loss and sexual problems. However, the American Heart Association recommends taking these simple steps to help control your levels and manage risks.

1. Know Your Numbers
In most cases, normal blood pressure is 120/80 mm HG or less. Readings consistently higher than 130/80 are considered high blood pressure. Have your blood pressure measured at least once a year by a health care professional and regularly monitor it at home with a validated monitor then discuss the readings with your doctor. Getting accurate readings can help ensure the most appropriate treatment should any problems arise.

2. Maintain a Healthy Weight
If you’re overweight or obese, you’re at increased risk of high blood pressure. Losing just 3-5% of your body weight can help improve your numbers. There are an abundance of plans and programs available that can assist with weight loss, and taking positive steps with a friend or family member may help with motivation.

3. Get Active
To maximize health benefits and help keep blood pressure in the normal range, the American Heart Association recommends adults get at least 150 minutes per week of moderate activity, 75 minutes of vigorous activity or a combination of the two. Try activities like brisk walking, swimming, bicycling or dancing. For example, the Get Down with Your Blood Pressure campaign uses music and dance to help remember the four easy steps to self-monitor blood pressure:

  • Get It – grab your self-monitoring blood pressure (SMBP) device

  • Slip It – slide the SMBP cuff up your arm

  • Cuff It – wrap the cuff snugly, but not too tight

  • Check It – check your blood pressure on the device

4. Eat Well
Making small, simple changes to your eating habits can go a long way toward keeping you and your family healthy. Eating fruits and vegetables, such as mangos, avocados and blueberries, can lower blood pressure over time. Other smart choices include nuts and seeds, whole grains, lean proteins and fish.

5. Reduce Alcohol and Tobacco Usage
Smoking compounds risk factors for heart disease, such as high blood pressure and diabetes, and the chemicals in tobacco smoke can harm your heart and blood vessels. Similarly, consuming alcohol excessively (more than two drinks per day) is associated with high blood pressure. Limiting alcohol consumption and stopping smoking – or avoiding secondhand smoke – can help reduce your risk.

READ MORE: Take these 6 steps to get your health back on track

If you develop high blood pressure, work with a health care professional to manage it, and visit heart.org/hbpcontrol to find local blood pressure resources, step-by-step self-monitoring videos and more.

Monitoring Your Blood Pressure at Home

Knowing how to correctly check your blood pressure is important, especially if your doctor recommends regular self-monitoring at home.

  • Be still. Don’t smoke, drink caffeine or exercise during the 30 minutes before measuring your blood pressure. Empty your bladder and take at least 5 minutes of quiet rest time before measuring.

  • Sit correctly. Sit with your back straight and supported. Keep your feet flat on the floor and your legs uncrossed. Support your arm on a flat surface, such as a table, with your bicep at heart level. Place the bottom of the cuff directly above the bend of your elbow. Never take measurements over sleeves or other clothing.

  • Measure at the same time every day. For greatest consistency, take readings at the same time daily, such as a set time in the morning and evening.

  • Take multiple readings and record the results. Each time you measure, take 2-3 readings approximately 1 minute apart and record the results to share with your doctor.

This project is supported by cooperative agreements (CPIMP201227 and CPIMP201228) with the Office of Minority Health (OMH) of the U.S. Department of Health and Human Services (HHS), as part of a financial assistance award totaling $14.6 million in partnership with the Health Resources and Services Administration (HRSA). The contents do not necessarily represent the official views of, nor an endorsement by OMH/OASH/HHS or the U.S. Government. For more information, please visit https://www.minorityhealth.hhs.gov/.

(Family Features) 
Photos courtesy of Getty Images 




Other articles by HVP News Reporters


  • Save a life from stroke

    Tips from the American Stroke Association

    Strokes can happen to anyone, at any age – even young people. Despite being one of the leading causes of death and long-term disability in the United States, strokes are largely preventable, treatable and beatable – if you can control your risk factors. read more »
  • Take steps now to protect your vision

    Regular eye exams are the best thing you can do

    Your quality of life and overall well-being depend on developing healthy habits. These practices are essential to your eye health. read more »
  • How women experience heart disease differently

    Symptoms are not always obvious

    Most people think of heart attacks as debilitating pain in the chest. However, that’s not always the case, especially for women, and missing the signs can be a matter of life and death. read more »
  • Serve a simple pasta salad this summer

    A quick and easy dish your family will love

    Some summertime dishes are just too good to be true. This Easy Pasta Salad is simple enough to become a favorite side and filling enough to serve as a light main course. read more »
  • Combatting Cracked Concrete

    Causes of failing concrete and how to solve them

    Concrete is a strong, durable and easy-to-maintain material that is popular for driveways, walkways, patios and more. Like most materials, though, it can inevitably wear down over time. read more »
  • A Step-By-Step Guide to Changing Your Own Oil

    It's easier than you think

    Changing your vehicle’s oil is a crucial maintenance task that can extend its life and improve performance. It’s also a task many DIYers can handle on their own with just a few tools. read more »
  • Create a Cozy Outdoor Space with a Backyard Firepit

    Time to make a warm and inviting outdoor retreat

    A firepit can serve as a warm and inviting backyard retreat, perfect for roasting marshmallows for s’mores or stargazing while wrapped in cozy blankets. read more »
  • Phones Down, Eyes Up™

    Campaign to reduce distractions and increase water safety

    May’s National Water Safety Month, the campaign aims to reduce distractions and improve water safety awareness, specifically targeting families as they head to pools and waterfronts this summer. read more »
  • Enjoy a light summer lunch

    Make broccoli the star of this dish

    Try this broccoli salad. It makes an ideal light lunch or simple summer side. read more »
  • 2025 Free Fishing Days in New York State

    No freshwater fishing license required to fish on designated days

    Governor Kathy Hochul has announced designated Free Fishing Days in New York will take place on: June 28-29, September 27 (National Hunting and Fishing Day), and November 11 (Veterans Day). During these days, the fishing license requirement is waived for freshwater fishing on New York’s waters. read more »