High blood pressure makes your heart pump against more resistance with every beat. Over years, that extra workload can thicken the heart muscle and stiffen and damage blood vessels, raising the risk of heart attack, stroke and kidney problems. It usually has no symptoms, which is why regular checks matter.
Key takeaways
- High blood pressure is often called the silent killer because most people feel nothing.
- Under the 2025 AHA/ACC guideline, normal is below 120/80 and stage 1 high blood pressure starts at 130/80.
- Everyday habits such as less sodium, more potassium-rich foods, regular activity and limiting alcohol can each make a measurable difference.
- A reading over 180/120 needs prompt medical care.
How does high blood pressure affect the heart?
- A harder-working heart. The left ventricle has to push harder, and over time its wall can thicken and become less efficient.
- Stiffer arteries. Constant pressure can damage the inner lining of arteries, making them less flexible.
- Less blood flow. Narrowed, stiff arteries deliver less oxygen-rich blood to the heart, brain and kidneys.
What do your numbers mean?
| Category | Top number (systolic) | Bottom number (diastolic) | |
|---|---|---|---|
| Normal | Under 120 | and | Under 80 |
| Elevated | 120 to 129 | and | Under 80 |
| Stage 1 | 130 to 139 | or | 80 to 89 |
| Stage 2 | 140 or higher | or | 90 or higher |
Source: 2025 AHA/ACC High Blood Pressure Guideline. Learn how to get an accurate reading in our guide on how to take blood pressure at home.
Seven everyday habits that support a healthy heart
- Cut back on sodium. Aim for under 2,300 mg a day, and closer to 1,500 mg if your doctor advises. Most sodium comes from packaged and restaurant food, not the salt shaker.
- Eat more potassium-rich foods such as leafy greens, beans, potatoes and bananas, unless your doctor has told you to limit potassium. See potassium and blood pressure.
- Follow a DASH-style plate with vegetables, fruit, whole grains, beans, nuts and low-fat dairy.
- Move most days. Aim for 150 minutes of moderate activity a week, such as brisk walking.
- Limit alcohol and avoid smoking and vaping.
- Sleep seven to nine hours and find simple ways to unwind each day.
- Check at home and keep a log to share with your doctor.
If you are looking for daily botanical support as well, Alistrol is a Made in Canada formula of daikon radish seed, holly leaf and aged garlic extracts that supports healthy blood pressure, registered by Health Canada (NPN 80047013).
The bottom line
Your heart feels every point of extra pressure, even when you do not. Know your numbers, build these habits into your week and work with your doctor on any treatment you need.
Frequently asked questions
Can you feel high blood pressure?
Usually not. Headaches or dizziness are not reliable signs. The only way to know is to measure it.
How often should I check my blood pressure at home?
Your doctor can advise, but many people take two readings in the morning and two in the evening for a week before an appointment.
Can I stop my blood pressure medication if my readings improve?
No. Never stop a prescribed medication on your own. Talk to your doctor first.
Sources
- American Heart Association / American College of Cardiology, 2025 High Blood Pressure Guideline
- National Heart, Lung, and Blood Institute, DASH Eating Plan
This article is general information, not medical advice. Talk to your doctor or pharmacist before starting any supplement, especially if you take medication or have a medical condition, and never stop a prescribed medication on your own. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.