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High blood pressure (hypertension) is defined as readings consistently at or above 130/80 mmHg. It's called the "silent killer" because it rarely causes noticeable symptoms until it has damaged arteries, the heart, or kidneys. Lifestyle changes are the first-line treatment for Stage 1 hypertension and remain important even when medication is added.
Sodium reduction has the clearest evidence behind it. The American Heart Association recommends under 2,300 mg per day (roughly 1 teaspoon of salt) with an ideal target of 1,500 mg for most adults with high blood pressure. Restaurant meals and processed foods are the primary source — cooking at home gives you direct control. The DASH diet (Dietary Approaches to Stop Hypertension), which emphasizes vegetables, fruits, whole grains, and low-fat dairy while limiting red meat and sodium, can lower systolic pressure by 8–14 mmHg.
Physical activity is equally important. Aerobic exercise — brisk walking, cycling, swimming — for 150 minutes per week (30 minutes, five days) has been shown to reduce systolic blood pressure by 5–8 mmHg on average. Resistance training adds an additional benefit. Even breaking prolonged sitting with short walks improves readings.
Limiting alcohol to one drink per day for women and two for men, quitting smoking, reducing chronic stress through techniques like meditation or deep breathing, and getting 7–9 hours of sleep per night each contribute meaningful reductions. Obesity is a major driver — losing even 5–10 pounds if overweight can produce a 4–5 mmHg drop.
Always consult a licensed medical professional. Blood pressure medication is often necessary alongside lifestyle changes, especially for readings above 140/90 mmHg. Never stop or adjust prescribed medication without your doctor's guidance.