02/03/2026
The next heart health topic is high blood pressure (hypertension)!
Having an elevated blood pressure puts stress on your entire body!
A "good" blood pressure is considered one that is 120/80 or below.
I am sure that you have been told that if your blood pressure is under 140/90; then you are good to go-that is no longer the case.
JNC 9 guidelines (2023) from the American Heart Association changed everything, breaking down blood pressure into the following categories:
Normal: less than 120/80
Elevated blood pressure: 120-129/80
Stage 1 hypertension: 130-139/80-89
Stage 2 hypertension: above 140/90.
The goal is to intervene faster, so that any damage done to your body can be avoided.
What does hypertension do to your body you ask?
High blood pressure causes damage to your artery walls, causing them to become less elastic, to narrow, and to harden, leading to increased risk of blockages and aneurisms.
High blood pressure also causes damage to your heart, as it causes your heart to work harder to pump blood through, causing heart muscle thickening leading to coronary artery disease, heart failure, and chest pain.
High blood pressure can cause kidney damage as your weakened blood vessels in the kidneys impair their ability to filter blood, leading to kidney disease, and eventually renal failure.
High blood pressure can also affect your brain! It can cause reduced or blocked blood flow to your brain, which can cause strokes, cognitive impairment, and vascular dementia.
High blood pressure can cause vision loss, as the increased pressure manages the small and very delicate blood vessels in the eyes, potentially causing blindness.
High blood pressure can also cause sexual dysfunction in both men and women due to restricted blood flow.
Signs that your blood pressure are too high:
-Headaches
-Chest Pain
-Dizziness
-Shortness of breath
-Nausea
-Nose bleeds
Working on your lifestyle, managing stress, getting good sleep, and also working on diet and exercise are huge in controlling blood pressure.
Exercise means walking 30 minutes, 5 days per week = 150 minutes of exercise per week!
If your blood pressure is in the elevated stages, consider changing your diet, to a Mediterranean focused diet, eliminating all processed foods, and really reducing your salt, or sodium intake!
Goals for sodium intake daily are under 3 grams per day! If you are on blood pressure medication, then 2 grams per day of salt for you!
What can you do right now to watch your blood pressure you ask?
Easy! Go purchase a blood pressure cuff! I prefer Omron brand!
Check your blood pressure after being relaxed for about 10 minutes and see where you are at!
If you are on medication for your blood pressure, it is best to wait about an hour after taking your medication to check your blood pressure reading.
If your blood pressure is above goal, follow up with your primary care provider to discuss it!
