For many years, ‘normal’ blood pressure was defined as 120/80. However, it is important to remember that guidelines have changed and the once normal 120/80 is no longer low enough, especially for men and women with diabetes or kidney problems. Today, readings between 120/80 and 139/89 are categorized as prehypertensive, which means there is an increased risk of developing hypertension – also known as high blood pressure.

According to the American Heart Association, 74.5 million Americans have been diagnosed with hypertension, or high blood pressure.3r4 The Centers for Disease Control report that high blood pressure puts individuals at increased risk for a number of serious conditions, including heart disease, stroke, congestive heart failure, and kidney disease.

“This is a wake-up call. We now know that 120/80 doesn’t mean you are safe,” said Dr. Naushaba Rizvi, Internal Medicine specialist at Parkridge Medical Center. “Prehypertensive patients need to be as concerned about lowering their levels as those with high blood pressure.”

High blood pressure has several causes. For some, the condition stems from lifestyle factors such as an unhealthy diet and too little exercise. For others, the issue may be genetic. Regardless, the condition can be dangerous if left untreated.

“High blood pressure usually has no symptoms, which is why it is frequently referred to as a ‘silent killer’,” said Dr. Rizvi. “In fact, the CDC reports that over one in five people don’t know they have high blood pressure.”

There are relatively simple steps that everyone can take to help minimize the risk of developing high blood pressure, as well as a number of ways to keep the condition in check. “You don’t have to start running marathons or eating only lettuce to control your blood pressure,” said Dr. Rizvi. “Often, basic lifestyle changes can make a big difference in getting back to normal levels.”

Dr. Rizvi recommends limiting salt intake to one teaspoon daily and avoiding processed foods, which have high sodium levels. Diets high in potassium-rich fruits and vegetables, whole grains and low-fat dairy along with reduced caffeine and alcohol consumption will lower blood pressure when combined with regular exercise.

“Daily physical activity, a healthy diet and even good sleeping habits will all help reduce the risks of hypertension,” said Dr. Rizvi. “Regular exercise can be as simple as a daily walk in the park, or a low-intensity activity like yoga or Tai-Chi.”

Dr. Rizvi also encourages patients to stop smoking and reduce stress levels.

When diet and exercise alone fail to lower blood pressure, doctors may prescribe a variety of medications. Because every patient is different, Dr. Rizvi urges patients to discuss individual lifestyle factors with their physician.