6 Myths About High Blood Pressure That Experts Suggest You Disbelieve

High blood pressure, or hypertension, can silently damage your body, often without any noticeable symptoms. However, misconceptions about the condition persist, leading people to make decisions that may not be beneficial. Experts are here to clarify the facts and debunk some common myths surrounding high blood pressure.

1. High Blood Pressure Isn’t That Serious

High blood pressure is often referred to as the “silent killer” because it doesn’t usually cause noticeable symptoms until significant harm is done. According to Dr. Ian Del Conde Pozzi, a cardiologist, untreated hypertension can lead to severe damage to vital organs like the heart, kidneys, and eyes. Over time, it raises the risk of heart disease, strokes, and can reduce life expectancy.

2. All Processed Foods Increase Blood Pressure

While it’s true that some processed foods, like salty snacks and fast foods, are bad for your heart, not all processed foods should be avoided. “Some processed options, like canned beans, tofu, and oats, are actually beneficial for heart health,” says nutrition expert Patricia Kolesa. When choosing processed items, opt for those labeled “low sodium” or “no sodium,” and rinse canned products to remove excess salt.

3. A Low-Sodium Diet Is the Only Thing You Need

Cutting back on sodium is important, but it’s not the only dietary adjustment needed to manage high blood pressure. Registered dietitian Jen Hernandez points out that increasing your intake of potassium can be just as beneficial. Potassium helps relax blood vessels, which can lower blood pressure. Foods high in potassium include bananas, leafy greens, and fish.

4. Medication Alone Will Manage High Blood Pressure

While medications are sometimes necessary to control blood pressure, they work best when combined with lifestyle changes. Dietitian Karman Meyer emphasizes the importance of the DASH (Dietary Approaches to Stop Hypertension) diet, which is rich in heart-healthy nutrients like potassium, fiber, and calcium. This diet, along with medication, can significantly improve blood pressure levels.

5. You Only Need to Worry If You Have a Family History

Many believe that hypertension only affects those with a family history of the condition, but lifestyle factors play a major role. “Smoking, poor diet, lack of exercise, and stress all contribute to high blood pressure,” explains registered dietitian Marjorie Nolan Cohn. Adopting healthier habits is crucial in preventing hypertension, regardless of your family history.

6. A Normal BMI Means You’re Safe

While higher body weight is associated with an increased risk of high blood pressure, having a normal BMI doesn’t guarantee that you’re in the clear. Dietitian Mascha Davis explains that BMI doesn’t consider fat distribution or other factors like genetics and age. In fact, studies show that nearly half of people with a normal BMI may still have high blood pressure.

Practical Tips for Managing High Blood Pressure

To reduce your risk or manage high blood pressure, consider incorporating these strategies into your lifestyle:

• Exercise Regularly: Activities like walking, cycling, and swimming help improve heart function and circulation, which can lower blood pressure.
• Limit Alcohol: Excess alcohol consumption can raise blood pressure. Aim for no more than one drink per day for women and two for men.
• Monitor Blood Pressure: Regularly check your blood pressure to stay informed about your health. Home blood pressure monitors are widely available.
• Reduce Stress: Practices like meditation, deep breathing, and yoga can help lower stress and, in turn, reduce blood pressure.
• Quit Smoking: Smoking causes a temporary rise in blood pressure. Quitting can help prevent long-term damage to your heart and arteries.

Final Thoughts

Understanding the truth about high blood pressure is essential for taking control of your health. Whether or not you have a family history or a normal BMI, hypertension can affect anyone. By making small but impactful lifestyle changes, you can manage your blood pressure and improve your overall health.