Care for Your Heart, So it Can Care for You

High blood pressure, also known as hypertension, is a major risk factor for heart disease, heart failure, stroke and kidney disease or failure. Because it often doesn’t cause symptoms, many people don’t realize their blood pressure is elevated until damage has already begun, making it the silent killer. Caring for your heart often starts with simple everyday choices, especially those that affect blood pressure.

What is high blood pressure and why does it matter?

High blood pressure happens when the force of blood pushing against the artery walls is consistently too high. Normal blood pressure is less than 120/80 mmHg, and high blood pressure is considered 130/80 mmHg or higher.

High blood pressure affects nearly half of U.S. adults and is often overlooked. Uncontrolled high blood pressure raises the risk of heart disease, stroke, heart failure, and kidney disease, and new research from the American Heart Association suggests it also impacts brain health, including memory and thinking.

Who is at risk for high blood pressure?

High blood pressure can affect adults at any age. Risk may increase with age and is also influenced by factors such as:

• A family history of high blood pressure
• Being overweight or physically inactive
• Having diabetes or kidney disease
• Chronic stress, smoking or excessive alcohol use
• Higher rates seen in some racial and ethnic groups, including Black, Hispanic and Asian populations

Early prevention makes a difference

New guidance from the American Heart Association and the American College of Cardiology emphasizes taking action earlier.

“Recent guidelines continue to recommend a target blood pressure of 130/80 or lower, with increasing emphasis on early detection and treatment,” says Nitanth Vangala, MD, interventional cardiologist and medical director of the cardiac rehabilitaiton program. “Cardiovascular events can occur at any age, and earlier intervention plays an important role in reducing these risks.”

Nutrition and lifestyle changes can make a difference

The good news is that high blood pressure is both common and manageable. Small, consistent lifestyle changes can make a meaningful difference.

Dr. Vangala recommends:

• Following the Dietary Approaches to Stop Hypertension (DASH) diet, emphasizing fruits, vegetables, whole grains, and limiting saturated fats
• Reducing sodium intake to 1,500-2,000 mg daily
• Engaging in at least 150 minutes (about 21 minutes a day) of moderate exercise per week.
• Practicing stress management, aiming for 7–9 hours of sleep each night

The importance of knowing your numbers

Dr. Vangala recommends that adults with normal blood pressure should have it checked at least once a year. If your readings are elevated, your provider may recommend more frequent monitoring.

If you don’t currently have a healthcare provider, Pomona Valley Hospital Medical Center can help you find one. Visit mypvhc.com to find a primary care provider or pvhmc.org/find-a-doctor to find a cardiologist and take an important step toward protecting your heart.