What is high blood pressure?

Blood pressure is the force at which blood pumps from the heart into the arteries. A normal blood pressure reading is less than 120/80 millimeters of mercury (mm Hg)Trusted Source. When blood pressure is high, the blood moves through the arteries more forcefully. This puts increased pressure on the delicate tissues in the arteries and damages the blood vessels. High blood pressure, or hypertension, affects about half of American adults, estimates the American College of Cardiology. Known as a “silent killer,” it usually doesn’t cause symptoms until there’s significant damage done to the heart. Without visible symptoms, most people are unaware that they have high blood pressure.

1. Get moving

Staying active is an important part of healthy living. Along with helping lower blood pressure, regular physical activity benefits your mood, strength, and balance. It also decreases your risk of diabetes and other types of heart disease. If you’ve been inactive for a while, talk with a doctor about a safe exercise routine. Start out slowly, then gradually pick up the pace and frequency of your workouts. Not a fan of the gym? Take your workout outside. Go for a hike, jog, or swim and still reap the benefits. The most important thing is to get moving! The American Heart Association (AHA)Trusted Source also recommends incorporating muscle strengthening activity at least 2 days per week. You can try lifting weights, doing pushups, or performing any other exercise that helps build lean muscle mass.

2. Follow the DASH diet

Following the Dietary Approaches to Stop Hypertension (DASH) diet can lower your systolic blood pressure by as much as 11 mm HgTrusted Source. The DASH diet consists of:

• eating fruits, vegetables, and whole grains
• eating low fat dairy products, lean meats, fish, and nuts
• eliminating foods that are high in saturated fats, such as processed foods, high fat dairy products, and fatty meats

It also helps to cut back on desserts and sweetened beverages, such as soda and juice.