If your blood pressure is high, it makes your heart work harder than it should and it can lead to many major health problems.1
Know your numbers
Talk to your healthcare provider to learn what your blood pressure should be and how often you need to be screened. The chart below shows the categories of blood pressure according to the American Heart Association.2
| Blood pressure category | Systolic BP | Diastolic BP |
| Normal blood pressure | Less than 120 mmHg | and less than 80 mmHg |
| Elevated blood pressure | Between 120-129 mmHg | and less than 80 mmHg |
| Stage 1 Hypertension | Between 130-139 mmHg | or between 80-89 mmHg |
| Stage 2 Hypertension | Greater than 140 mmHg* | or at least 90 mmHg* |
If your blood pressure is greater than 180/120 for two readings in a row, call your healthcare provider
immediately.2
Call 911 if you experience any chest pain, shortness of breath, weakness, difficulty speaking, changes
in vision, or back pain with an elevated blood pressure.2
Help lower blood pressure
In many cases, blood pressure can be controlled. There are several lifestyle changes that may help.
- Keeping a healthy weight
- Not smoking
- Getting enough sleep
- Staying physically active
- Eating a healthy diet that’s low in sodium
- Drinking less alcohol
- Managing stress3
If these lifestyle changes don’t lower your blood pressure, your healthcare provider may prescribe a medication.
Learn about the DASH eating plan
Research suggests that following the Dietary Approaches to Stop Hypertension (DASH) eating plan can help lower blood pressure.4
The DASH eating plan recommends eating a certain number of servings from eight food groups based on the number of calories you need each day, as shown below.4
| Food groups | 1,400–1,600 calories | 1,800–2,000 calories | 2,600 calories |
| Grains (mostly whole grains) | 5–6 servings per day | 6–8 servings per day | 10–11 servings per day |
| Vegetables | 3–4 servings per day | 4–5 servings per day | 5–6 servings per day |
| Fruits | 4 servings per day | 4–5 servings per day | 5–6 servings per day |
| Fat-free or low-fat dairy | 2–3 servings per day | 2–3 servings per day | 3 servings per day |
| Lean meats, poultry and fish | 3–4 servings per day | 6 servings or less per day | 6 servings or less per day |
| Nuts, seeds and legumes | 3–4 servings per week | 4–5 servings per week | 1 serving per day |
| Fats and oils | 1–2 servings per day | 2–3 servings per day | 3 servings per day |
| Sweets and added sugars | 3 servings or less per week | 5 servings or less per week | 2 servings or less per day |
| Maximum sodium limit | 2,300 mg per day* | 2,300 mg per day* | 2,300 mg per day* |
*1,500 milligrams (mg) of sodium may lower blood pressure even further than 2,300 mg.
Work with your doctor
Talk to your healthcare provider about which screenings you need and how often. Ask about tests for:
- High or low blood pressure
- Diabetes
- High cholesterol
- Overall physical health
Ask your provider specific questions about high blood pressure, like:
- What can I do to manage or prevent high blood pressure?
- How do my medicines affect my blood pressure?
- How will my high blood pressure problems affect me?
- What are my treatment options?
Interested in learning more? Visit www.HumanaNeighborhoodCenter.com to register for live and on-demand health education classes.
This is for informational purposes only and does not replace treatment or advice from a healthcare professional. If you have questions, please talk with your doctor. Talk to your doctor before beginning an exercise program or making any changes to your diet.
Sources
- “High blood pressure facts”, Centers for Disease Control and Prevention, Last accessed May 22, 2025, https://www.cdc.gov/high-blood-pressure/data-research/facts-stats/.
- “Understanding Blood Pressure Readings”, American Heart Association, Last accessed May 22, 2025, https://www.heart.org/en/health-topics/high-blood-pressure/understanding-blood-pressure-readings.
- “High Blood Pressure and Older Adults”, National Institute on Aging, Last accessed May 22, 2025, https://www.nia.nih.gov/health/high-blood-pressure-and-older-adults.
- DASH Eating Plan”, National Heart, Lung, and Blood Institute, Last accessed May 22, 2025, https://www.nhlbi.nih.gov/education/dash-eating-plan.
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