Lower Your Blood Pressure, Protect Your Health
High blood pressure, or hypertension, is one of the leading risk factors for heart disease, stroke, kidney failure, and other chronic health conditions. Yet many people don’t know they have it. Often called the “silent killer,” hypertension can develop without symptoms — making it critical to stay informed, stay proactive, and take steps to protect your health.
Hypertension Awareness Month is an opportunity to encourage Canadians to learn more about their blood pressure numbers and the steps they can take to keep them in a healthy range. Even modest lifestyle changes — such as increasing physical activity, adopting a DASH-style diet rich in fruits and vegetables, and reducing alcohol and sodium intake — can have meaningful impacts on blood pressure. In fact, six evidence-based strategies have been shown to help reduce blood pressure, including walking regularly, reducing stress, and quitting smoking. These changes don’t need to happen all at once, but over time, they can help improve overall health.
If you’re already managing high blood pressure, it’s important to set appropriate goals. Overly aggressive targets can cause dizziness, falls, or other side effects. It is important to work with your health care provider to find a blood pressure target that’s right for you based on your overall health, risk factors, and medications.
For those newly diagnosed or hoping to prevent hypertension, now is a great time to gear up and take action. That could mean making small daily choices — like preparing more meals at home, limiting processed foods, or taking a walk after dinner — or talking with your health care provider about whether medication is needed.
Managing blood pressure is a lifelong journey, but one that pays off in the long run. With the right information, tools, and support, you can take meaningful steps toward better health. Let’s use this month to raise awareness, encourage conversations, and remind ourselves that our hearts — and our health — are worth the effort.
Read through our helpful resources below to learn more.
McMaster Optimal Aging Blog Posts are written by faculty, staff, PhD students, and external collaborators, and are assessed for accuracy by members of the Portal scientific leadership team.
DISCLAIMER: These summaries are provided for informational purposes only. They are not a substitute for advice from your own health care professional. The summaries may be reproduced for not-for-profit educational purposes only. Any other uses must be approved by the McMaster Optimal Aging Portal (info@mcmasteroptimalaging.org)