Just Diagnosed with Hypertension? —6 Things to Do Next

By Dr. Scott Olson, ND Posted June 20, 2025

You’ve been diagnosed with high blood pressure—now what?

First, take a breath. You’re not alone—over 30 percent of adults worldwide have hypertension.

That makes it one of the most common health issues… and a top cause of preventable deaths.

The good news is that, unlike some conditions that can leave you feeling helpless, high blood pressure is something you can actually do something about.

According to new research, even minor improvements made together can help lower your numbers and reduce your risk of early death…

A comprehensive new study identified six things that those with high blood pressure should start doing immediately.

Together, they can rein in your rising numbers and slash your risks.

1. Monitor Blood Pressure: Having your blood pressure checked in your doctor’s office every few months while you’re feeling anxious is not enough. You should familiarize yourself with what your numbers look like on an average day. Get a reliable cuff and check your blood pressure regularly. Aim for readings below 120/80 mmHg. Track your numbers to identify patterns and monitor your progress.
2. Lose Weight: Maintaining a healthy weight is crucial. Work with your healthcare provider to determine what the goal is for your Focus on eating real, whole foods and avoiding processed junk that’s loaded with sodium and chemicals.
3. Watch Your Waistline: While managing your weight is important, waist circumference matters more than what the scale says. Research suggests it’s a better indicator of dangerous visceral fat than BMI. The target is about 35 inches (88 cm) or less for women and 40 inches (102 cm) or less for men. If your waist is bigger than that, you’ve got work to do.
4. Eat Heart-Healthy Foods: Load up on heart-healthy foods like oats, nuts, legumes, and fatty fish. They’ll help you manage your cholesterol levels. But more importantly, in my opinion, they target the chronic inflammation that contributes to a higher risk for high blood pressure, heart attack, and stroke.
5. Rein In Blood Sugar: High blood pressure and blood sugar problems often go hand in hand. Focus on complex carbohydrates, proteins, and healthy fats to keep your blood sugar stable. Read labels to spot added sugars and avoid ultra-processed foods.
6. Move More: Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity weekly. Mix in some strength training, too. You don’t need to become a gym rat—it’s about consistent movement that your heart and blood vessels crave. Find an active hobby you like doing to sneak in exercise without it feeling like a chore.

High blood pressure is a serious but manageable condition. These evidence-based strategies work best when used together—start with one or two that feel most manageable, then gradually build your healthy habits.

Remember, every small step you take now is protecting your health for years to come.

And another thing…
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Source:

Jian Zhou, Minghao Kou, Rui Tang, Xuan Wang, et al., Degree of joint risk factor control and premature mortality in hypertensive participants, Precision Clinical Medicine, Volume 8, Issue 2, June 2025, pbaf006