May is High Blood Pressure Education month, a time to bring attention to a condition affecting over 130 million adults in America. High blood pressure can affect anyone, but risk is especially elevated among individuals who are overweight, older, or experiencing high levels of chronic stress.
What is Hypertension?
Hypertension or high blood pressure happens when the force of blood against your artery walls is too high. A normal blood pressure is typically considered 120/80 mmHg or below. Because hypertension often does not have noticeable symptoms, many people are unaware they have it until complications arise.
Hypertension can increase the risk of:
- Heart disease
- Stroke
- Kidney disease
Who Is at Risk?
Age, family history, race, stress, and unhealthy lifestyle choices can increase your risk of developing hypertension.
The National Heart, Lung, and Blood Institute encourages individuals to take proactive steps to prevent or manage high blood pressure, particularly among those who are overweight or living with obesity.
How to Keep Blood Pressure Healthy
Adopting heart health habits including:
- Maintaining a healthy weight
- Following a heart-healthy diet, such as the DASH diet
- Managing Stress
- Getting 7-9 hours of sleep each night
- Being physically active
- Checking your blood pressure and cholesterol regularly
The DASH Diet: A Proven Approach
One of the most well-researched dietary approaches for lowering blood pressure is the Dietary Approaches to Stop Hypertension (DASH).
The DASH diet focuses on including:
- Fruits and vegetables
- Whole grains
- Lean proteins
- Low-fat dairy
- Nuts, seeds, and beans
- Vegetable oils
Foods to limit include:
- Fatty meats
- Full-fat dairy
- Sugary beverages
- Highly processed foods
This diet is naturally low in sodium and higher in potassium and fiber to support healthy blood pressure. Following a DASH diet can be a sustainable way to manage blood pressure and support weight loss goals.
Tips for a Heart-Healthy Lifestyle:
When grocery shopping:
- Limit processed foods like deli meats, canned soups, and frozen meals
- Choose “low sodium” or “no salt added” options when available
- Prioritize fruits and vegetables
At home:
- Cook more meals from scratch
- Use no salt seasoning such as herbs, lemon, or garlic
- Taste food before adding salt
When eating out:
- Ask for meals to be prepared without added salt
- Choose fruit and vegetables as sides
- Limit fast food and takeout when possible
The Bottom Line
Hypertension is common and often silent. Awareness of how your diet and weight may contribute to high blood pressure is key to change. Starting out with small, meaningful habits is a great way to form sustainable change.
To get a deeper look at how to build motivation for these lifestyle changes, check out Be → Do→ Have: A Three Step Approach to Build Lasting Motivation
Sources:
National Heart, Lung, and Blood Institute. High Blood Pressure Education Month. National Institutes of Health. Accessed April 29, 2026. https://www.nhlbi.nih.gov/education/high-blood-pressure/high-blood-pressure-education-month
Kay Loughrey Advisor on Sustainable Leadership & Health Founder, Thrive-Ability™ Licensed, Registered Dietitian-Nutritionist,
Master of Public Health, Master of Science in Marketing
Sweet Life Wellness was founded by Kay Loughrey.
Kay works privately with leaders to restore energy, resilience, and alignment across leadership, health, and life.
Begin a private conversation
Request a Conversation by email to: Kay@sweetlifewellness.com
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