Fighting back against the “silent killer”
High blood pressure (HBP, or hypertension) is a symptomless “silent killer” that quietly damages blood vessels and leads to serious health problems.
While there is no cure, using medications as prescribed and making lifestyle changes can enhance your quality of life and reduce your risk of heart disease, stroke, kidney disease and more.
Know your numbers
Is your blood pressure in a healthy or an unhealthy range? The best way to know is to get your blood pressure checked.
If you’re diagnosed with high blood pressure, you should monitor your blood pressure regularly. Maintaining an awareness of your numbers can alert you to any changes and help you detect patterns. Tracking your results over time will also reveal if the changes you’ve made are working. Download a printable blood pressure log (PDF).
LESS THAN 120 | and | LESS THAN 80 |
120 – 129 | and | LESS THAN 80 |
130 – 139 | or | 80 – 89 |
140 OR HIGHER | or | 90 OR HIGHER |
HIGHER THAN 180 | and/or | HIGHER THAN 120 |
Make changes that matter:
- Eat a well-balanced diet that's low in salt
- Limit alcohol
- Enjoy regular physical activity
- Manage stress
- Maintain a healthy weight
- Quit smoking
- Take your medications properly
- Work together with your doctor
Managing blood pressure is a lifelong commitment
If you have high blood pressure, it’s vital that you listen to your doctor. Remember: You’re a part of your healthcare team. You and your doctor are partners.
Educate yourself about HBP and learn how to monitor your blood pressure at home. Armed with this information, you can commit to living heart healthy.
By adopting a heart-healthy lifestyle, you can:
- Reduce high blood pressure.
- Prevent or delay the development of high blood pressure.
- Enhance the effectiveness of blood pressure medications.
- Lower your risk of heart attack, stroke, heart failure, kidney damage, vision loss and sexual dysfunction.
You can fight high blood pressure
- Take a warm bath or shower. Stay in your shower or bath for at least 15 minutes and enjoy the warm water. This can also help reduce muscle tension.
- Do a breathing exercise. Take a deep breath from your core, hold your breath for about two seconds, then slowly exhale. Pause for a few moments and repeat.
- Relax! Stress is a key contributor to high blood pressure, so do whatever you can to relax. This may be as simple as sitting in a quiet room for a few moments, doing a few stretching exercises, reading a good book, or meditating.
These techniques can provide a quick fix, but it’s important to implement a long-term care plan to successfully manage your high blood pressure. Some of the most effective ways to lower blood pressure include:
- Losing excess weight
- Quitting smoking
- Reducing alcohol and caffeine intake
- Prioritizing sleep
- Avoiding stressful situations, if possible
- Eating less sodium, sugar, refined carbohydrates and processed foods
- Regularly engaging in low-impact exercise (about 30 minutes every day)
- Taking medication to lower blood pressure
What Are the Symptoms of High Blood Pressure?
Perhaps you’re not sure if you have high blood pressure. If it has been a while since you’ve had your blood pressure taken, consider scheduling a wellness visit with your medical provider. In the meantime, here are some of the key signs of high blood pressure to watch out for:
- Headaches
- Nosebleeds
- Dizziness
- Skin flushing (redness)
- Bloody urine
When to Call 911
High blood pressure may warrant emergency care. If your blood pressure is 180/120 or greater, or if you experience any of the following symptoms, call 911 immediately:
- Sudden changes in vision
- Chest pain
- Shortness of breath
- Trouble speaking
- Sudden back pain
- Numbness or weakness
Your Partner in Heart Health
Tufts Medical Center Community Care is here to help you achieve your best heart health. Our multispecialty medical group features a growing team of internists, family medicine physicians and cardiologists who collaborate to provide comprehensive care to patients with high blood pressure and other cardiovascular conditions.
To schedule an appointment with a cardiologist or primary care physician at Tufts Medical Center Community Care, contact our friendly professionals today or reserve an appointment online. Telemedicine services are also available—give us a call to learn if this type of appointment is right for you.