The #1 Habit to Break If You Have High Blood Pressure

• High blood pressure is a common condition that has both genetic and lifestyle components.
• Limiting sodium is integral to managing blood pressure, including sodium in ultra-processed foods.
• Physical activity and managing stressors are other habits that influence blood pressure.

If you’re one of the 120 million American adults with high blood pressure, there are numerous steps you can take to lower it, including reducing the amount of salt you eat. “Sodium is a major preventable driver of blood pressure variation,” says David L. Katz, M.D. a specialist in internal and preventive medicine with expertise in nutrition.

But there’s more to reducing sodium levels in your diet than just ditching the salt shaker. You also need to consider foods high in added sodium and saturated fat, like restaurant foods and certain ultra-processed foods. 

Restaurant foods are pretty straightforward, but processed foods fall on a spectrum. Technically speaking, if human hands are involved, that counts as processing. So even foods with no added ingredients, like a prewashed bag of spinach or a package of skinless chicken breasts, are processed. However, there’s a big difference between that minimal amount of processing and ultra-processing. Ultra-processed foods—like chips, crackers, candy, packaged baked goods and soda—are often high in sodium, added sugars, saturated fat and preservatives that help extend their shelf life.

“Not all processing is bad,” says Katz. “Ultra-processed foods contain ingredients that home cooks would never, or hardly ever, use—including flavorizers, colorizers, texturizers and emulsifiers. This isn’t about spinach leaves that were rinsed and bagged, or lentils that were dried and bagged, or oats that were pressed, rolled and packaged.” 

This also isn’t about the occasional salt-and-vinegar chips or frozen pizza.. The issue is the quantity and frequency of them that we get in our diets. Approximately 58% of the total daily calories Americans eat come from ultra-processed foods. And research suggests a strong link between ultra-processed foods and high blood pressure.

In addition to the sodium, Katz says that leaning on ultra-processed convenience foods also tends to deliver more added sugar and saturated fats that may increase heart health risk and crowd out whole foods in your diet—both of which can drive blood pressure up. 

Understanding Blood Pressure

Blood pressure is the amount of pressure the blood exerts on the arterial walls as it flows through them. We need some pressure on the arterial walls so the blood can get where it needs to go throughout our bodies. But it becomes an issue when that blood pushes through at an exceptionally high rate—placing too much stress on the arterial walls. Over time, the arteries can become damaged, and that’s what increases the risk for a heart attack and stroke. 

Blood pressure is measured in two ways. The first is your systolic pressure, which is the force of blood being pumped out of your heart and into your arteries; this is the top number in a blood pressure reading. The second is diastolic pressure, the bottom number, which measures the force your blood puts on your artery walls while your heart rests between beats.

These numbers are expressed in millimeters of mercury (or mm HG). But your healthcare provider is likely to say something like “150 over 90.” What does that mean? A healthy blood pressure is under 120 systolic and less than 80 diastolic. Readings above 130 systolic and 80 diastolic are considered to be elevated. And anything greater than 130 or 80 diastolic qualifies as high blood pressure (aka hypertension).

Strategies for Better Blood Pressure

Avoiding or limiting sodium is a great start. Here are a few more simple ideas to help bring that blood pressure down to healthier levels.

Cook at Home More Often

This is not to say that you can’t get DoorDash ever again. But there is good evidence linking eating out to higher sodium levels. For instance, one study found that men who ate as little as one meal per day that wasn’t prepared at home consumed 7% more sodium.

Besides sodium, making meals at home also helps you control other ingredients that may spell trouble for heart health, like added sugar and saturated fat. It doesn’t have to be complicated. Make some overnight oats that will be waiting for you in the morning, throw together a salad with whatever is hanging out in your crisper drawer, or stir-fry a little chicken with frozen veggies.

Get Active

Nutrition is a biggie when it comes to controlling blood pressure, but regular physical activity is also key. And while more structured exercise is great, any type of movement is good and can help keep your blood pressure in check. Research shows that even “leisure activities,” like kicking a soccer ball around with your kids or gardening, can have a positive impact on blood pressure.

Decompress

Research suggests that people with high blood pressure and higher stress levels have a more difficult time managing their blood pressure. The good news is that finding ways to reduce stress may help bring your numbers down.

Katz suggests doing small things daily. Maybe it’s a five-minute skin-care routine. Or a quiet cup of tea minus devices. Or a vent session with your bestie. All those small moments can add up to something pretty powerful. When you’re transitioning from one activity to another—like going from work to home—take a couple of minutes for some deep breathing to center yourself and transition your mindset for the next thing.

Stress management isn’t just about techniques to use in the moment, though. Consider what is really stressing you out—and get specific. Then consider some possible actionable steps you can take to change that stressor—and ultimately reduce the stress it is placing on you.

Our Expert Take

Going for foods low in sodium and curbing your intake of foods high in added sodium and saturated fat—like restaurant foods and certain ultra-processed foods—is a top strategy to help reduce high blood pressure. And a bonus is that it could also reduce your risk for other conditions, like high cholesterol, diabetes, obesity and more. Alongside regular physical activity and stress management, reducing sodium levels can help you meet your health goals in a way that works for the long haul.