Don’t Ignore the Numbers: A Guide to Maintaining a Healthy Blood Pressure

In this article

1. How Common is High Blood Pressure?
2. Who is at Risk for High Blood Pressure?
3. What Are the Warning Signs of Hypertension?
4. What is a Normal Blood Pressure Number?
5. How Can I Lower My Blood Pressure?
6. Do I Need Blood Pressure Medications?
7. Watch Mike's Story

1. How Common is High Blood Pressure and Why Should I Care?

Nearly half of all adults have high blood pressure, and it contributes to close to 700,000 deaths each year. It’s a widespread condition that often has no obvious symptoms, meaning many people don’t even realize they have it. Despite the lack of warning signs, high blood pressure can quietly damage your blood vessels and organs over time.

Unchecked blood pressure can lead to:

• Heart attacks and heart failure
• Stroke
• Kidney disease
• Vision problems or vision loss
• Dementia and plaque buildup

It affects your body from head to toe, making early detection critical. Learn your numbers at your annual wellness visit.

2. Who is at Risk for High Blood Pressure?

Several factors can increase one's risk, including:

• Age and gender (men are often at higher risk)
• Genetics and ethnicity
• Lifestyle habits like high salt intake, low activity, smoking, and alcohol use
• Being overweight or obese

Even modest weight loss—around 10% of your body weight—can significantly lower blood pressure.

3. What Are the Warning Signs for Hypertension?

While many people have no symptoms of high blood pressure, or hypertension, some warning signs include:

• Severe headaches
• Chest pain
• Shortness of breath
• Blurred or lost vision

If you notice these symptoms, it’s important to contact your primary care provider.

4. What is a Normal Blood Pressure Number?

A healthy blood pressure reading is around 120/80.

• The top number (systolic) measures pressure when your heart pumps
• The bottom number (diastolic) measures pressure when your heart rests

Seek Urgent Care if your blood pressure is:

• 140/90 or higher with any of the above symptoms
• 180/120 or higher, even without symptoms

These could signal a medical emergency.

5. How Can I Lower My Blood Pressure?

Developing simple, healthy habits can significantly improve your numbers:

• Regular physical activity (about 150 minutes per week)
• Balanced, lower-sodium diet
• Weight management
• Limiting alcohol and quitting smoking
• Stress reduction techniques

Yes, stress can raise blood pressure. Simple techniques like box breathing (inhale, hold, exhale for 4 seconds each) can help calm your body in the moment.

6. Do I Need Blood Pressure Medication?

For some people, lifestyle changes alone aren’t enough. Blood pressure medications can:

• Lower your risk of heart attack and stroke
• Reduce strain on your heart
• Improve long-term health outcomes

Your health care provider will customize a treatment plan to your specific needs.

Real change is possible. With the right support, lifestyle adjustments, and medical guidance, many people successfully lower their blood pressure and regain energy, mobility, and confidence.

Mike's Story

Watch the full WFMY 2 Your Well-Being conversation with Kristina Cronin, FNP, with Cone Health Primary Care at Hawfields, below.