Blood pressure is a crucial indicator of our overall health and well-being. Prolonged high blood pressure, or hypertension, can lead to severe complications such as heart disease, stroke, kidney failure and vision loss. Yet millions of Americans are living with elevated blood pressure, and many don’t even know it. 

Even though maintaining healthy blood pressure is crucial, there are many myths surrounding high blood pressure. These misconceptions can be dangerous, as they downplay the need for regular monitoring and proactive management. 

What are the biggest myths about high blood pressure? And what can you do to prevent or manage hypertension? To find out, we reached out to experts. Here’s what they told us.

1. High Blood Pressure Isn’t a Big Deal

High blood pressure is often dubbed the “silent killer” because it typically doesn’t present any symptoms until serious damage has occurred. “Although high blood pressure typically causes no symptoms and people may feel perfectly well, long-term high blood pressure has been conclusively shown to damage internal organs, particularly those sensitive to blood pressure, such as the brain, eyes, heart and kidneys,” says Ian Del Conde Pozzi, M.D., a cardiologist with Miami Cardiac and Vascular Institute. “Elevated blood pressure not only raises the risk of serious conditions like heart attacks and strokes, but it also decreases life expectancy.” 

2. Processed Foods Raise Blood Pressure

Yes, many ultra-processed foods (think doughnuts, candies and hot dogs) are not the best choices for our health. However, there are a surprising number of processed foods that may actually benefit heart health, including blood pressure.

“Processed foods like canned beans, tofu and oats can be great additions for heart health, as they are high in fiber and plant-based proteins, nutritional components we often don’t get enough of in our everyday diet,” says Patricia Kolesa, M.S., RDN, founder of Dietitian Dish LLC. 

She recommends looking for foods labeled “low sodium” (140 mg or less per serving) or “no sodium.” In addition, rinsing canned beans and vegetables can reduce their sodium by 40%. And don’t overlook frozen, pre-cut fruits and veggies. Since they’re typically frozen at the peak of freshness, their nutrition is comparable to their fresh counterparts! 

3. A Low-Sodium Diet Is All You Need

Even though high sodium intake is linked to elevated blood pressure, it’s not the only mineral to focus on. 

“Eating more potassium may be more powerful than eating less sodium when it comes to blood pressure control,” says Jen Hernandez, RDN, CSR, LDN, founder of Plant-Powered Kidneys. “In fact, eating more potassium can help offset a higher-sodium diet when it comes to blood pressure control.” Why? Potassium relaxes the blood vessels, allowing a reduction in blood pressure, explains Hernandez. To prevent or treat high blood pressure, the American Heart Association recommends aiming for 3,500 to 5,000 mg of potassium per day. Top sources include fruits, vegetables, low-fat dairy, fish, shellfish, beans and tempeh. 

4. Medication Is All You Need

“When it comes to high blood pressure, sometimes medication is necessary to improve numbers, but that doesn’t mean lifestyle changes don’t matter,” says Karman Meyer, RD, author of The Everything DASH Diet Meal Prep Cookbook. 

One proven way to manage blood pressure along with your meds is the DASH diet (short for Dietary Approaches to Stop Hypertension). This eating pattern is low in sodium and saturated fat yet rich in blood pressure-lowering nutrients like potassium, calcium and fiber from fruits, vegetables, whole grains, beans and low-fat dairy, says Meyer. If that sounds good to you, these tips can help you get started.

5. You’re Only at Risk If You Have a Family History 

“A common myth is that you will not develop high blood pressure if you do not have a family history of high blood pressure or heart disease,” says Marjorie Nolan Cohn, M.S., RD, LDN, a registered dietitian and director of clinical services for Berry Street. “Lifestyle plays a significant role in this condition.” Things like smoking, vaping, a less-than-healthy diet, hydration, stress, sleep and exercise all significantly impact your blood pressure, she says.

6. If You Have a Normal BMI, You Don’t Have to Worry

There’s a common assumption that weight alone is a reliable indicator of overall health, says Mascha Davis, M.P.H., RDN, a dietitian and author of Eat Your Vitamins. However, this belief can be misleading, as BMI doesn’t differentiate between muscle and fat, and it doesn’t account for factors like genetics, age, sex and body fat distribution, says Davis.

While there is a relationship between higher BMI and hypertension, one study found that 45% of people with a normal BMI had hypertension.  While this rate is lower than that of people with higher BMIs, it clearly demonstrates that hypertension can occur even in those with a healthy body weight, says Davis. 

Strategies That Work 

Whether you’re living with high blood pressure or just want to reduce your risk, these strategies can help.

• Get Moving: Regular physical activity, like brisk walking or cycling, may strengthen the heart and improve blood circulation, reducing blood pressure in the process. Aim for 150 minutes of moderate—or 75 minutes of vigorous—aerobic exercise per week.
• Limit Alcohol: Despite its heart-healthy image, alcohol can raise blood pressure. The AHA recommends limiting alcohol to one drink per day for women and two for men.
• Monitor Blood Pressure: Regularly keeping track of your blood pressure readings can help you understand your patterns and make informed decisions about lifestyle changes. “Accurate and affordable automated blood pressure machines are widely available, making it easy to monitor blood pressure at home,” says Pozzi.  
• Manage Stress: There’s evidence that stress can spike your blood pressure. Meditation, yoga and deep-breathing exercises are all excellent stress-management techniques.
• If You Smoke, Seek Help Quitting: Tobacco use temporarily increases blood pressure, which can damage your arteries. However, quitting can be difficult. If you smoke, speak to your doctor for help.

The Bottom Line

Blood pressure myths can create unnecessary fear that may send you down the wrong path in managing your condition. By arming yourself with valuable information—like understanding that high blood pressure can target anyone, regardless of their BMI or family history—you’re already taking a significant step toward empowerment. 

Rest assured, high blood pressure doesn’t have to take control of your life. With a few targeted lifestyle adjustments, you can get a handle on your blood pressure and navigate it on your terms!