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Uncontrolled Blood Pressure: Why Your BP Levels Are Not Going Down
High blood pressure, or hypertension, is a common risk factor for Cardiovascular Diseases (CVDs) and requires careful management to prevent serious health complications. While not everyone with high blood pressure needs medication, lifestyle changes can often help maintain healthy levels. However, if left untreated, high blood pressure can escalate into an uncontrolled condition. Several factors can contribute to this, including some that might go unnoticed.
Factors That May Be Preventing Your Blood Pressure From Going DownIt is alarming that many people who suffer from uncontrolled blood pressure aren't aware of their condition. Uncontrolled blood pressure is when a person's blood pressure is above 140/90 mm Hg and they are not taking treatment or the treatment is not working.
A recent study published in JAMA Network found that 83.7% of United States adults with high blood pressure have uncontrolled hypertension, amounting to an estimated 100.4 million individuals. Alarmingly, over half of these individuals (57.8 million) are unaware of their condition. Younger adults, especially those aged 18-44 years, show particularly high rates of unawareness, with nearly 70% of those with uncontrolled hypertension in this age group unaware of their status. Even among those receiving treatment, 70.8% still have uncontrolled blood pressure.
These findings highlight the urgent need to improve awareness, diagnosis, and effective treatment to reduce the risks associated with high blood pressure.
Also Read: Your Alarm Sound Could Be Raising Your Blood Pressure Levels? Expert Explains The Link
Speaking with the OnlyMyHealth team, Dr Anoop Agrawal, Senior Consultant Interventional Cardiologist, CARE Hospitals Banjara Hills, Hyderabad, says, "Uncontrolled blood pressure often results from lifestyle factors such as poor dietary habits, excessive salt intake, smoking, and lack of physical activity. Obesity, especially abdominal weight, significantly increases strain on the heart and blood vessels, making it harder to manage blood pressure."
"Another common issue is medication non-adherence, where patients may skip doses, take medications irregularly, or stop them without medical guidance. Additionally, some individuals may require adjustments in dosage or a combination of medications to achieve optimal blood pressure control," he adds.
Stress Contributing To Elevated Blood Pressure?Stress could be one of the factors increasing your blood pressure levels.
Dr Agrawal explains, "Prolonged stress increases levels of hormones like cortisol, which can lead to sustained hypertension. Mental health conditions such as anxiety and depression further complicate blood pressure management by affecting physiological processes and treatment adherence. Poor coping mechanisms, such as overeating, alcohol consumption, or neglecting self-care, can exacerbate the problem, making stress and mental health crucial factors in blood pressure regulation."
Hidden Conditions That May Be Influencing Blood Pressure LevelsCertain underlying health conditions, often referred to as secondary hypertension, can make blood pressure harder to control. These include kidney disease, hormonal imbalances (such as thyroid disorders or adrenal issues), and sleep apnoea, according to Dr Agrawal.
In some cases, undiagnosed conditions like diabetes or arterial stiffness can also interfere with effective blood pressure management, highlighting the need for thorough medical evaluation.
Also Read: How To Position Your Arm For Accurate Blood Pressure Reading
Role Of Lifestyle In Blood Pressure ManagementDiet plays a crucial role in managing blood pressure. From your food choices to the amount of salt you consume can influence your blood pressure levels.
According to Medline Plus, a person should limit sodium intake to no more than 2,300 mg a day. Dr Agrawal says, "High sodium intake is directly linked to increased blood pressure, while diets lacking in potassium, magnesium, and calcium can make regulation more difficult."
Additionally, reducing saturated fat to no more than 6% of daily calories and total fat to 27% of daily calories is also crucial, as per Medline Plus.
It is also crucial to reduce processed and sugary food intake, which contribute to vascular problems and weight gain, further complicating management efforts, highlights Dr Agrawal, adding that a balanced, heart-healthy diet rich in fruits, vegetables, whole grains, and lean proteins can significantly improve blood pressure control and overall cardiovascular health.
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7-Day High-Fiber Meal Plan For High Blood Pressure, Created By A Dietitian
Pump up the fiber and support heart health in this 7-day meal plan for healthy blood pressure.
Reviewed by Dietitian Jessica Ball, M.S., RD
Easy Chicken Tenders with Lemon & Garlic: Morgan Hunt Glaze. Roasted Root Veggies & Greens over Spiced Lentils: Ali
Follow this seven-day high-fiber meal plan for high blood pressure for a week of delicious and nutritious heart-healthy meals. We focus on nutrients that support healthy blood pressure, like fiber and potassium, while limiting nutrients that don't support a healthy heart, such as sodium and saturated fat. High blood pressure, also called hypertension, impacts about 50% of adults in the United States. Though it often has no outward symptoms, untreated high blood pressure can lead to some serious side effects, including stroke, heart attack and heart disease. If you have high blood pressure or know you're at risk, check in with your medical provider. Though medication may be recommended for many folks, don't underestimate the positive impact nutrition and lifestyle habits can have on your stats. Follow this seven-day meal plan for high blood pressure to get started.
Why This Meal Plan Is Great for YouTo help support healthy blood pressure and overall heart health, we limit saturated fat to a maximum of 14 grams per day. While there's some debate on saturated fat and heart health, we do know that most of us aren't getting enough heart-healthy unsaturated fats. In this plan, you'll find ample sources of unsaturated fats, including nuts and nut butters, avocado and olive oil. We also limit sodium to 1,500 milligrams per day. This is the ideal limit for people with high blood pressure, according to the American Heart Association.
We prioritized two important nutrients that can help lower blood pressure: potassium and fiber. Each day provides an average of about 3,700 milligrams of potassium. The AHA recommends a minimum of 3,500 mg of potassium per day for people who aim to treat or prevent high blood pressure. High-potassium foods include squash, spinach, banana, dairy and sweet potato. We also include an average of 44 grams of fiber per day. Fiber is an important nutrient with many health benefits, including improved heart health and cholesterol as well as reduced blood pressure.
This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with different calorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it's unsustainable for long-term health and well-being.
Day 1Photographer: Robby Lozano, Food Stylist: Margaret Dickey, Prop Stylist: Julia Bayless
Breakfast (331 calories)1 slice whole-grain bread, toasted
1 Tbsp. Almond butter
1 serving No-Added-Sugar Chia Seed Jam
1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
1 medium peach
Top toast with almond butter and chia jam; serve with yogurt and peach on the side.
A.M. Snack (311 calories) Lunch (501 calories) P.M. Snack (184 calories) Dinner (484 calories)Meal-Prep Tip: Reserve three servings Copycat Olive Garden Pasta e Fagioli to have for lunch on Days 2 through 4.
Daily Totals: 1,811 calories, 88g fat, 14g saturated fat, 99g protein, 170g carbohydrate, 47g fiber, 4,312mg potassium, 1,488mg sodium.
Make it 1,500 calories: Omit yogurt at breakfast and almonds at A.M. Snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.
Day 2 Breakfast (408 calories) A.M. Snack (311 calories) Lunch (308 calories) P.M. Snack (101 calories) Dinner (663 calories)Daily Totals: 1,795 calories, 84g fat, 13g saturated fat, 76g protein, 201g carbohydrate, 41g fiber, 3,098mg potassium, 1,470mg sodium.
Make it 1,500 calories: Omit almonds at A.M. Snack and apple at lunch.
Make it 2,000 calories: Add 2 Tbsp. Natural peanut butter to the apple at lunch.
Day 3Photographer: Jake Sternquist, Food stylist: Annie Probst, Prop stylist: Gabriel Greco
Breakfast (407 calories) A.M. Snack (311 calories) Lunch (402 calories) P.M. Snack (176 calories) Dinner (395 calories) Evening Snack (101 calories)Daily Totals: 1,793 calories, 71g fat, 13g saturated fat, 87g protein, 220g carbohydrate, 38g fiber, 3,737mg potassium, 1,454mg sodium.
Make it 1,500 calories: Omit almonds at A.M. Snack and omit evening snack.
Make it 2,000 calories: Add 2 Tbsp. Natural peanut butter to the apple at lunch.
Day 4 Breakfast (407 calories) A.M. Snack (311 calories) Lunch (402 calories) P.M. Snack Dinner (452 calories) Evening Snack (101 calories)Daily Totals: 1,805 calories, 66g fat, 10g saturated fat, 86g protein, 236g carbohydrate, 47g fiber, 3,327mg potassium, 1,498mg sodium.
Make it 1,500 calories: Omit almonds at A.M. Snack and omit evening snack.
Make it 2,000 calories: Add 2 Tbsp. Natural peanut butter to the apple at lunch.
Day 5 Breakfast (407 calories) A.M. Snack (206 calories) Lunch (501 calories) P.M. Snack (184 calories) Dinner (478 calories)Daily Totals: 1,776 calories, 82g fat, 11g saturated fat, 99g protein, 173g carbohydrate, 39g fiber, 3,495mg potassium, 1,185 sodium.
Make it 1,500 calories: Omit kefir at breakfast, change A.M. Snack to 1 medium peach and omit orange at P.M. Snack.
Make it 2,000 calories: Add 1 medium apple to A.M. Snack and add 1 medium banana as an evening snack.
Day 6Photographer: Victor Protasio, Food Stylist: Sally McKay, Prop Stylist: Hannah Greenwood
Breakfast (331 calories)1 slice whole-grain bread, toasted
1 Tbsp. Almond butter
1 serving No-Added-Sugar Chia Seed Jam
1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
1 medium peach
Top toast with almond butter and chia jam; serve with yogurt and peach on the side.
A.M. Snack (291 calories) Lunch (501 calories) P.M. Snack (184 calories) Dinner (423 calories) Evening Snack (53 calories)Daily Totals: 1,782 calories, 82g fat, 107g protein, 171g carbohydrate, 45g fiber, 4,288mg potassium, 1,332mg sodium.
Make it 1,500 calories: Omit almonds at A.M. Snack and omit evening snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios to evening snack.
How to Meal-Prep Your Week of Meals:Make Pumpkin-Date Overnight Oats to have for breakfast on Days 2 through 5.
Is it OK to mix and match meals if there is one I do not like?
Yes! Feel free to mix and match meals if there's one you don't like. You can also check out more of our heart-healthy recipes. Just be sure to watch the saturated fat and sodium if you're making a swap.
Can I eat the same breakfast or lunch every day?
Definitely, if it's easier to eat the same breakfast or lunch every day then go for it. Each of the options selected are heart-healthy and low in saturated fat and sodium, so choosing the same option daily should work for most people.
Why is there not a modification for 1,200 calories?
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it's unsustainable for long-term health and well-being.
What are the side effects of high blood pressure?
If left untreated, high blood pressure can increase the risk of heart attack, heart disease, stroke, vision loss and kidney damage. Because it has few, if any, outward symptoms, it's important to get your blood pressure checked regularly.
Heart-Healthy Foods to Focus On:Nuts and seeds
Avocado
Fish
Shellfish
Olive oil
Poultry
Eggs
Beans and lentils
Whole grains
Nonfat or low-fat dairy
Fruits
Vegetables
Herbs and spices
There are several nutrition and lifestyle strategies that can help improve blood pressure.
Increase Physical Activity: Aim for at least 150 minutes of moderate-intensity exercise per week. This might look like a brisk walk for 30 minutes, five times a week. Check out our The Best Walking Plan to Lower Blood Pressure to get started.
Reduce Sodium: Cooking more meals at home, checking the nutrition labels and using herbs and spices to pump up the flavor are all great strategies to keep daily sodium intake less than 1,500 milligrams per day.
Lifestyle Habits: Limiting alcohol to no more than one drink per day for women and two for men and quitting smoking can help improve blood pressure.
Focus on Nutrition: Don't underestimate the power of the foods you eat. Focusing on fiber-rich fruits, veggies, whole grains and legumes while eating more high-potassium foods can help support a healthy heart and reduce blood pressure.
Six Simple Ways To Reduce Your Blood Pressure (including Drinking Tea)
Around one in three adults in the UK has high blood pressure, according to the charity Blood Pressure UK, something that should not be ignored. "Half of all strokes, a third of heart disease, and a high proportion of kidney disease cases are due to high blood pressure," the charity's chair, Dr Pauline Swift, tells i.
Last week, researchers at the University of Sydney found that short bursts of exercise, like climbing stairs, can lower blood pressure. "For those who don't do a lot of exercise, walking did still have some positive benefits for blood pressure," says the study's author Dr Jo Blodgett. "But if you want to change your blood pressure, putting more demand on the cardiovascular system through exercise will have the greatest effect."
The good news is that there are other easy ways to reduce blood pressure. Here's what else can help…
Drink more teaYour morning cuppa may be as beneficial to your blood pressure as your morning walk. A 2014 study published in the British Journal of Nutrition found that tea may improve your blood pressure by helping your blood vessels to relax. One cup won't do much – rather, the researchers found that long term tea-drinking shows the most benefit.
After 12 weeks study participants who drank tea every day showed lower blood pressure readings, resulting in an eight per cent reduced risk of stroke, and a five per cent reduced risk of coronary artery disease. They found green tea had the best effects on blood pressure, with black tea coming in second.
Coffee on the other hand has long been thought to increase blood pressure, but the jury is still out. While coffee consumption does cause an immediate increase, the effects are short term and more pronounced among those who never drink coffee. However, there have been no links between regular and moderate coffee drinking and high blood pressure. The NHS recommends consuming no more than the equivalent of four cups per day.
Have yoghurt and blueberries for breakfast"Yogurt has also been shown to have a beneficial effect on our blood pressure," says Rice. And according to a 2015 study from Florida State University, it might be a good idea to top them with blueberries. Their researchers found that women who eat a handful a day can help lower their high blood pressure, thanks to the fact they're a good source of phytonutrients, a naturally occurring plant compound that can help protect against heart disease.
Eat less salt – and avoid processed food"Too much salt in the diet causes the body to retain more water, increasing blood volume, which raises pressure in the blood vessels," says nutritionist Sam Rice, author of The Midlife Method: How to lose weight and feel great after 40. "This condition, also known as hypertension, is a cause of heart disease, stroke and vascular dementia."
In the UK, it's recommended we eat no more than 6g or around one and a half tsp of salt per day. "The problem is that many of the processed foods we buy are high in salt and so it's difficult to gauge how much we're consuming. Reducing these 'hidden' salts in our diet by eating more whole foods should be our first line of defence against high blood pressure."
Dietitian Helen Bond agrees: "Around 80 percent of our salt comes from hidden sources, namely processed foods. So, cook as many of your meals from scratch as possible, and use heart-friendly flavours like pepper, herbs, garlic or spices. Lastly, don't be fooled by expensive Himalayan or rock salts – they have the same risks as table salt when it comes to blood pressure."
Do some slow and steady exerciseAs well as short bursts of breathless exercise that this latest study recommends, personal trainer Matt Roberts says that slow and steady exercises also win the race to keep your blood pressure at a healthy level. "We know that interval exercises, where you work out at a fairly intense pace before resting, can help lower blood pressure by dilating the blood vessels. However, whole body cardiovascular exercise, like using a rowing machine, bike rides, and long walks where you don't get out of breath can also help."
This will also help you maintain a healthy weight, which helps lower your blood pressure because in a healthy weight body the heart doesn't have to work so hard to pump blood around the body.
Go easy on alcoholAs we head into the festive season it's worth remembering that too much alcohol can raise your blood pressure. A 2023 study, published in the health journal Hypertension, that analysed data from 20,000 adults found that just one drink a day can raise blood pressure. The greatest increase, however, was found among those who drank the equivalent of three glasses of wine a day.
"We were somewhat surprised to see that consuming an already low level of alcohol was also linked to higher blood pressure changes over time compared with no consumption," says study author Marco Vinceti, a professor at Boston University. "Although far less than the blood pressure increase seen in heavy drinkers."
Drinking sensibly and having alcohol-free days each week will protect your heart, says Helen Bond.
One unit is the equivalent of one small glass of wine or half a pint of normal strength beer and the official recommendation is to drink no more than 14 units of alcohol per week. "However, that's not a number to aim towards and you should drink less than that if you can. Rather than binge-drinking all your units in one go, spread them evenly throughout the week, ideally factoring in several alcohol-free days."
Get a good night's sleepMake the most of the darker evenings by going to bed earlier. Researchers from the American College of Cardiology found that sleeping for less than seven hours a night can increase your blood pressure by seven per cent, while those who regularly sleep fewer than five hours increase theirs by 11 per cent, something the researchers believed was due to poor sleeper's lifestyle habits and stress levels.
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