Let's Get Your Blood Pressure Under Control

High blood pressure affects half of all Americans, and it doesn’t always come with obvious symptoms. That doesn’t mean it isn’t affecting your health, though.

Uncontrolled blood pressure can increase your risk of heart disease, stroke, and other serious conditions.

The good news? You can take control of high blood pressure, and even small daily changes can make a big difference in your heart health.

Below, Dr. Henock Saint-Jacques and his team of experts at Harlem Cardiology share the truth about your cholesterol levels.

What is high blood pressure?

High blood pressure (medically known as hypertension) occurs when the force of your blood, measured in millimeters of mercury (mmHg), pushes against your artery walls and stays too high.

When your blood pressure stays elevated, it puts extra strain on your heart and blood vessels.

This can lead to:

Heart disease
Stroke
Kidney damage
Vision problems

Getting your blood pressure under control can also reduce your risk of the complications of untreated high blood pressure.

7 ways to get your blood pressure under control

Getting your blood pressure under control comes down to a few key habits, including:

1. Exercise at least 30 minutes each day

As long as you’re cleared to exercise, try to get 30 minutes of moderate activity most days. This includes brisk walking, cycling, or strength training.

Regular exercise helps lower blood pressure and improve how your heart functions.

2. Follow the DASH diet

What you eat (and what you don’t eat) can be the easiest lever for you to influence your blood pressure. The DASH diet (Dietary Approaches to Stop Hypertension), in particular, can help you lower your blood pressure.

People with high blood pressure who followed the DASH diet saw an average reduction in systolic blood pressure of 11.5 mmHg.

Even if you don’t have hypertension, the DASH diet can still help lower elevated blood pressure levels. So, what do you eat? The DASH diet focuses on:

Fruits and vegetables
Whole grains
Lean proteins
Low-sodium foods

What you cut out of your diet matters just as much. Reducing processed foods, alcohol, and sodium can make a big difference.

3. Manage your stress levels

Chronic stress can keep your blood pressure elevated. Build in daily stress outlets. This might be walking, journaling, prayer, deep breathing, or picking up a hobby that helps you unwind.

4. Get snoring under control

Don’t overlook sleep. Surprisingly, sleep conditions like sleep apnea can significantly impact your blood pressure. An estimated 75% of people with treatment-resistant hypertension have underlying sleep apnea,

So, if you snore, feel exhausted during the day, or wake up frequently at night, you might consider a sleep evaluation.

5. Lose weight (if needed)

The American Heart Association shares that losing just 5–10% of your body weight can help reduce strain on your heart and improve your body's blood pressure regulation.

Pro tip: Focus on sustainable changes, such as portion control, balanced meals, and regular activity, rather than extreme diets.

6. Stop smoking

Smoking raises your blood pressure and damages your blood vessels, and this can then increase your risk of heart disease and stroke.

Quitting can quickly improve your cardiovascular health and lower your overall risk. In fact, even in the first 20 minutes after quitting, your blood pressure can start to lower.

If you need support, Dr. Saint-Jacques can recommend tools, medications, or programs to help you quit successfully.

7. Take your medication

If you’ve been prescribed medication, take it exactly as directed. Skipping doses or stopping medication without guidance can cause your blood pressure to rise again.