7 risk factors for high blood pressure

Nearly half of adults in the United States have high blood pressure (hypertension) and most do not have it under control, according to the Centers for Disease Control and Prevention (CDC). About 1 in 6 of those with high blood pressure have not been diagnosed and don’t know they have it.

While you can’t control all the factors that may increase your risk for high blood pressure, monitoring your risks more closely may help prevent serious issues like heart attacks, stroke, heart failure, and kidney disease later in life.

If your blood pressure is under 120/80 mmHg, experts recommend checking it at least every year. If it’s higher or if you have any of the risk factors below, your physician or other healthcare provider (HCP) may suggest more frequent monitoring—which may mean checking it at home.

Here are seven factors that can increase your risk for high blood pressure and what you can do to protect yourself.

Family history

Like many health conditions, if your parents or close blood relatives have high blood pressure, you may be at higher risk for it. And if you or the parent of your children has high blood pressure, your children may be at increased risk. Research shows that certain genes and mutations may be associated with high blood pressure, and changes in DNA during fetal development may lead to high blood pressure later in life.

If you can, ask your relatives about their medical history and let your HCP know if you have a family history of high blood pressure.

Age

As you get older, your risk for high blood pressure and heart disease increases. In fact, more than two-thirds of U.S. adults ages 60 and older have high blood pressure. Why? Over time your blood vessels and arteries lose flexibility and become stiff, contributing to increased blood pressure.

Race

Black, Hispanic, and Asian adults are at greater risk for high blood pressure, according to the American Heart Association (AHA). For example, about 60 percent of non-Hispanic Black people have high blood pressure. One potential reason is Black people may have a gene that makes the body more sensitive to salt (which is called salt-sensitivity), and that eating salt may cause a greater increase in blood pressure than it would for people who aren’t salt-sensitive.

Biological sex

Your biological sex may influence your risk for high blood pressure. Until age 64, men are more likely to be diagnosed with high blood pressure, according to the AHA. Starting at age 65, women are more likely to have high blood pressure. One potential reason for the change: During menopause, a woman’s blood pressure may increase.

Pregnant people may also develop a hypertensive disorder of pregnancy. There are a few different types, including:

• Gestational hypertension, which starts after week 20
• Chronic hypertension, which starts before week 20 and may predate pregnancy
• Preeclampsia, a serious condition that starts suddenly after week 20 and needs immediate medical attention
• HELLP syndrome, a rare but serious condition tied to preeclampsia

If you are experiencing these life stages, it’s important to monitor blood pressure more closely so your HCP can recommend treatment right away if you start to exhibit symptoms.

Weight

Extra weight can increase the resistance in your blood vessels, making your heart work harder and increasing your risk for high blood pressure.

A body mass index (BMI, a calculation based on height and weight) of 30 or more is considered obese, and a body mass index between 25 and 30 is considered overweight. For Asian Americans, a BMI of 23 to 24.9 is overweight. A BMI of 25 or greater is obese.

If you are carrying excess weight, dropping even 5 to 10 pounds can reduce your blood pressure. Managing weight can take a combination of reduced calorie intake and increased physical activity. Getting at least 30 minutes of moderate exercise (like brisk walking or biking) five days per week is recommended by experts. As you are able, you can start slow and build up. If you are new to exercise or have an underlying health condition, ask your HCP what type of exercise is right for you.

Diet

Eating a well-balanced diet is healthy for your body for many reasons, but it’s especially important for heart health. A high-salt diet can make your body retain fluid, which puts more pressure on the heart. A diet high in sugar and saturated fat (which is solid at room temperature, like butter) can lead to weight gain, which can also increase the risk for high blood pressure.

The AHA recommends a diet rich in fresh fruits, vegetables, lean protein, whole-grains, and healthy fats like canola or olive oil and fish, like salmon and trout. They also recommend limiting saturated fats, salt, and added sugars.

Sleep

Lack of sleep makes your heart work harder and may eventually lead to high blood pressure. Most healthy adults should get between 7 and 9 hours of sleep each night. Research suggests that people who consistently get 6 hours or less are much more likely to develop the condition.

Sleep apnea, when the airway briefly closes down and breathing repeatedly stops and starts during sleep, is also a risk factor for high blood pressure. But certain treatments may help lower blood pressure, including:

• Continuous positive airway pressure machines (CPAP), which use a face mask to deliver low air pressure that keeps the airway open
• Mandibular advancement devices (MAD), which move the lower jaw forward to keep the airway open

Treatment for high blood pressure

If your blood pressure is between 120/80 mmHg and 139/89 mmHg, your doctor may recommend lifestyle changes to reduce your blood pressure. If your blood pressure is 140/90 mmHg or above, your doctor may prescribe blood pressure medications in addition to lifestyle changes.