High blood pressure is known as the silent killer. This disorder consumes the lives of at least 119.9 million individuals each year (U.S. Center for Disease Control and Prevention, 2025). I will outline 5 preventative health measures to reduce prevalence of this disorder.

What is considered as Hypertension?

Hypertension is diagnosed when the systolic blood pressure number (top number) is higher than 140, and the diastolic (bottom number) blood pressure number is above 80-90.

Increase physical fitness activities daily. Aim to complete at least 30 minutes, 5 days per week of aerobic activity.

Reduce sodium intake. Thomas as cited in McCallum (2023), discusses the importance of sodium intake at the minimum of 2,000 milligrams per day.

Manage weight. Shedding pounds by incorporating both diet and exercise can be difficult, but studies show that weight management reduces onset of the disorder.

Limit consumption of alcohol and smoking. The excessive use of these products can increase blood pressure and later lead to stroke. Studies show that men should have no more than two alcoholic beverages each day, while women should consume no more than one alcoholic beverage per day (McCallum, 2023).

Keep track of your blood pressure. Ensure to monitor blood pressure daily. This can eliminate onset of additional disorders such as heart disease, stroke, and sleep disorders (McCallum, 2023).

If this disorder persists, and none of the aforementioned steps are attainable, medical professionals may make the decision to prescribe blood pressure medications along with a reduced sodium diet.

U.S. Center for Disease Control and Prevention. (2025). High blood pressure facts. Retrieved on February 15, 2025 from https://www.cdc.gov/high-blood...cts-stats/index.html

McCallum, K. (2023). How to lower high blood pressure without medication. Retrieved on February 15, 2025 from https://www.houstonmethodist.o...-without-medication/