Monitoring your blood pressure? Here’s how this simple act can help you take charge of your health

Kiran Campbell, RDN - Registered Dietitian Nutritionist

Did you know that nearly half of U.S. adults have high blood pressure, and many don’t even know it? With regular blood pressure monitoring, you can take meaningful steps to improve your numbers and reduce your risk of serious health problems.

Why is blood pressure monitoring vital?

High blood pressure (also called hypertension) occurs when the force of blood against your artery walls is consistently too high. Over time, this strain increases the risk of heart attack, stroke, and kidney damage. Because high blood pressure usually has no symptoms, monitoring it is the only way to know if you have it.

What do my blood pressure readings mean?

Blood pressure is measured with two numbers:

Systolic (top number): Pressure when your heart beats
Diastolic (bottom number): Pressure when your heart rests between beats

According to the American Heart Association, here’s what your readings mean:

	Systolic (top number), mm Hg	Diastolic (bottom number), mm Hg
Normal	Less than 120	Less than 80
Elevated Blood Pressure	120-129	Less than 80
High Blood Pressure	130 or higher	80 or higher

Note: Only your healthcare provider can diagnose high blood pressure. Please be sure to follow their recommendations for your specific goals and treatment.

What is the best diet to lower blood pressure?

Follow the DASH diet

DASH stands for “Dietary Approaches to Stop Hypertension.” This well-researched heart-healthy eating plan is currently deemed the best diet to lower blood pressure by U.S. News and World Report. This diet focuses on:

Fruits and vegetables
Beans & legumes
Fish and lean white meats
Low-fat dairy products
Whole grains
Nuts and seeds

These foods are rich in calcium, magnesium, and potassium, which can help relax blood vessels and lower blood pressure. You can follow the DASH diet eating plan with Premium membership, which includes hundreds of DASH recipes in our Premium Recipe collection.

Limit sodium

Too much sodium pulls extra water into your bloodstream, raising blood pressure. The American Heart Association suggests no more than 2,300 milligrams (mg) daily, noting that no more than 1,500 milligrams (mg) daily is ideal for most adults, especially those with high blood pressure.

Limit alcohol

Drinking too much alcohol can increase blood pressure and make weight management harder. MyNetDiary makes it easy to log your alcohol intake so you stay on track.

Lose weight

Even modest weight loss can help lower blood pressure if you are overweight. MyNetDiary can guide your calorie goals and support your progress.

More strategies to lower blood pressure

Get active

Regular physical activity strengthens your heart and gets your blood pumping. Aim for at least 150 minutes of moderate exercise each week, equating to around 30 minutes five days a week.

Examples of moderate exercise include brisk walking, cycling, or dancing.

Manage stress

Stress can temporarily raise blood pressure by constricting blood vessels and increasing heart rate. While it's unclear if it causes chronic hypertension, developing healthy coping tools—like deep breathing, meditation, or exercise—can support your heart and overall well-being.

Quit smoking and avoid nicotine

Smoking and nicotine use (including vaping and nicotine gum) can raise blood pressure and harm your cardiovascular system. Quitting improves health almost immediately.

Medication management

For some people, lifestyle changes alone aren't enough. Your doctor may recommend medication to help you safely control your blood pressure.

Tracking blood pressure with MyNetDiary

You don't have to wait for your next doctor's visit to begin blood pressure monitoring. Home blood pressure monitors are widely available and easy to use. You can find a validated and inexpensive home electronic monitor in most drugstores. For accurate blood pressure readings:

Sit quietly for five minutes before measuring
Rest your arm at heart level
Remain still and don't talk during the reading

See these additional tips from the American Heart Association.

MyNetDiary makes it easy to record and track your blood pressure and related data like sodium intake, weight, and medication, helping you see how your efforts are making a difference.

If your blood pressure monitor syncs with Apple Health or Google Fit, you can seamlessly import your readings into the app. You can also enter values manually, assign labels, and set personalized goals to stay on track.

Monitoring your blood pressure? Here’s how this simple act can help you take charge of your health

Why is blood pressure monitoring vital?

What do my blood pressure readings mean?