Many things influence your blood pressure, including your genes, diet, activity and stress levels, and sleep quality. Research has also found that certain underlying health conditions and practices like heat therapy can have a major impact on your long-term cardiovascular health.Keep reading to learn:
- What constitutes hypertension
- The main factors that affect blood pressure
- What you can do today to protect your well-being
What constitutes high blood pressure?
High blood pressure–also called hypertension–happens when the force of your blood against the walls of your arteries stays too high over time.For most adults, a normal reading is below 120/80 millimeters of mercury (mm Hg). The top number (systolic blood pressure) measures pressure during a heartbeat, and the bottom number (diastolic) measures pressure between beats.Doctors typically diagnose hypertension when your systolic pressure is 130 mm Hg or higher, or your diastolic pressure is 80 mm Hg or higher, based on repeated readings.
Key factors that affect blood pressure
Your blood pressure fluctuates throughout the day, but certain habits and conditions can cause it to stay consistently high. These are the most common contributors.
Lifestyle choices
Your daily habits are some of the most powerful and modifiable factors affecting blood pressure. Regular physical activity helps your heart pump blood more efficiently, which reduces pressure on artery walls. It also:
- Improves blood vessel function
- Boosts nitric oxide, which helps vessels relax
- Lowers inflammation and nervous system overactivity, both of which have a major impact on blood pressure
Studies suggest that both aerobic exercise and strength training can reduce blood pressure by about 5 to 7 mm Hg in people with hypertension.In contrast, being sedentary or eating too much sodium, unhealthy fats, and processed foods can:
- Stiffen arteries
- Increase inflammation
- Raise vascular resistance
Likewise, smoking and drinking excessive alcohol constrict blood vessels and stimulate the nervous system, raising heart rate and blood pressure.Chronic stress also plays a role by keeping your body in a constant fight-or-flight state. Over time, repeated surges of cortisol and adrenaline tighten blood vessels and promote fluid retention–both of which contribute to elevated blood pressure.
Underlying health conditions
Certain health conditions can make it harder for your body to regulate blood pressure. These disorders all disrupt blood flow, fluid balance, and hormone activity, raising the risk of hypertension:
- Obesity
- Diabetes
- Kidney disease
- Thyroid disorders
- Obstructive sleep apnea (OSA)
OSA is a major yet often overlooked contributor. Repeated pauses in breathing during sleep cause drops in oxygen and sharp spikes in blood pressure that can continue throughout the day, raising your long-term cardiovascular risk.If you have OSA, treating it is critical for keeping your blood pressure under control. Research shows that oral appliances, such as mandibular advancement devices (MADs), can help some people by improving airflow.However, continuous positive airway pressure (CPAP) therapy is generally more effective at lowering blood pressure. The key is consistency.
Other influences
Several non-lifestyle factors can also affect your blood pressure; these include:
- Genetics: Experts say that genes account for 30% to 60% of your hypertension risk.
- Aging: Growing older naturally stiffens arteries and reduces elasticity, which increases systolic blood pressure.
- Medications: Certain drugs, such as decongestants and hormonal birth control, can cause temporary blood pressure spikes by narrowing blood vessels or promoting fluid retention.
- Environmental factors: Altitude and weather changes can nudge readings up or down by impacting circulation, oxygen levels, or blood vessel constriction.
Consequences of hypertension
Experts call high blood pressure a “silent” condition because it usually causes no noticeable symptoms until it leads to serious problems, such as:
- Heart disease
- Stroke
- Kidney failure
- Vision loss
- Cognitive decline
Blood pressure and dementia
Recent research links midlife hypertension–especially in your 40s or 50s–to a higher risk of cognitive decline and dementia later in life.In fact, large-scale studies suggest that midlife high blood pressure can raise the risk of vascular dementia (a condition involving reduced cerebral blood flow) by approximately 50%. The connection to Alzheimer’s disease appears weaker, but may still exist.According to a 2023 report from the Centers for Disease Control and Prevention’s National Center for Health Statistics, nearly half of U.S. adults have high blood pressure–and 41% don’t even know it. That’s why regular blood pressure screenings are so important, even if you feel perfectly healthy.
What you can do to lower blood pressure
You have more control over your blood pressure than you might think. While some risk factors like age and genetics are out of your hands, proactive daily habits can make a major difference.
Practice healthy daily habits
- Aim for at least 150 minutes of moderate exercise each week to strengthen your heart and boost circulation.
- Eat plenty of whole foods like leafy greens and legumes for blood-pressure-lowering nutrients like potassium, magnesium, and fiber.
- Limit sodium and processed foods.
- Address any underlying conditions with your healthcare provider.
- Prioritize quality sleep and stress relief to help regulate your nervous system.
- Check your blood pressure regularly using a validated upper-arm cuff home device–preferably an oscillometric model, which is the gold standard. Take readings at the same time each day, and share results with your doctor.
Try sauna bathing (heat therapy)
Long-term Finnish studies have found that men who used saunas four to seven times per week had up to a 46% lower risk of high blood pressure compared to those who went only once weekly.Researchers believe this is because heat exposure:
- Promotes better blood vessel flexibility
- Reduces arterial stiffness
- Improves circulation
If you don’t have access to a sauna, you could try other forms of gentle heat therapy, such as:
- Steam rooms
- Infrared light treatment
- Hot baths
The bottom line
High blood pressure can develop from many factors, including lifestyle choices, underlying conditions, genetics, and even environmental influences. Fortunately, that also means there are many ways to improve it.By staying proactive with healthy habits and working with your healthcare provider, you can take meaningful steps to protect your heart–and your long-term health.
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