High Blood Pressure - NYC Health

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High Blood Pressure

High blood pressure (hypertension) is a leading cause of heart disease and stroke, which together kill more New Yorkers than any other disease. Blood pressure is the force of blood moving through your blood vessels. The higher it is, the more damage it can do to the inside of your blood vessels. High blood pressure can also lead to problems with your kidneys and eyes and to sexual dysfunction.

More than one in four New Yorkers has high blood pressure, but there are usually no symptoms. In 2022, self-reported high blood pressure was more common among Black and Latino adults than among White or Asian adults in New York City. Structural racism, which can affect the social, economic and environmental conditions that influence health, contributes to this disproportionate burden of disease.

Everyone should know their blood pressure. You can get it checked by asking your health care provider, visiting a pharmacy or blood pressure kiosk or checking it yourself using a home monitor.

Follow these tips to make sure you get the right blood pressure measurement every time (PDF).
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Understanding Your Blood Pressure Numbers

Blood pressure is reported with two numbers, one written over the other. The top number, systolic blood pressure, reflects the amount of pressure in your arteries when your heart squeezes to pump blood. The bottom number, diastolic blood pressure, reflects the amount of pressure in your arteries when your heart relaxes between heartbeats.

To learn more about blood pressure numbers, visit the Centers for Disease Control and Prevention’s High Blood Pressure site.

How to Maintain a Healthy Blood Pressure

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Heart-Healthy Diet

There are many steps you can take to make your diet more heart healthy:

Limit salt (sodium) intake. Even if you are not being treated for high blood pressure, you can benefit from watching your sodium.

Limit processed foods and stick to lower sodium options.

Learn more about salt and how to limit your intake by reading Health Bulletin: Cut the Salt! (PDF)

Learn how to read food labels to eat less sodium (PDF)

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Choose healthy beverages, such as water. Avoid sugary drinks and risky alcohol use.

Eat a lot of colorful fruits and vegetables, whole grains, and lean protein such as nuts, beans, fish and low-fat dairy.

Learn more about plant-based protein

Switch to healthier fats.

Learn more about trans fat and how to spot it on food labels (PDF).

For more information on sticking to a heart-healthy diet:

Dietary Approaches to Stop Hypertension (DASH) Eating Plan (PDF)

Healthy Eating Tips (PDF)

Be Active

Get at least 150 minutes of moderate physical activity (such as a brisk walk) each week. Do muscle-strengthening activities (such as weightlifting or push-ups) at least 2 days a week.

You can find opportunities for physical activity through NYC Parks, such as free Shape Up NYC classes. Some parks have outdoor fitness equipment for adults. There are also indoor recreation center memberships available, including discounts for seniors ages 62 and older, veterans, young adults, youth and people with disabilities.

If you're older than 60, you can find heart healthy activities at a nearby older adult center.

For more exercise tips:

Guide to Healthy Eating and Active Living in NYC (PDF)

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Treat Tobacco Use

If you smoke, quitting smoking is an important way to reduce your risk of heart disease. If you’re not ready to quit, treatment options are still available to help you cut back gradually or avoid smoking when you want to (like at home, work or around friends). Visit NYC Quits to learn more and find resources to help you reach your smoking goals.

If You Have Been Diagnosed with High Blood Pressure

Monitor Your Blood Pressure

Monitoring your blood pressure in between office visits can be an important part of your treatment and care. Talk to your health care provider about how often you should check your blood pressure. Find a free blood pressure kiosk at a pharmacy near you.

There are different kinds of blood pressure monitors. Most people prefer “automated” monitors that only require you to push a button after you put the cuff on your arm. You can buy these at pharmacies. Your health insurance may cover the cost if you are prescribed a monitor.

How to Take Your Blood Pressure (PDF)
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To help record your blood pressure readings so you can share them with your health care provider, download the Blood Pressure Tracking Card (PDF)
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For a list of monitors that have been independently tested and validated for accuracy, visit Validate BP.

Take Your Medicine as Prescribed

If your health care provider prescribes medicine, take it as directed. Even if your numbers get better, it is important to keep taking your medicine so your numbers stay that way.

If you have trouble taking your medicine as prescribed, talk with your health care provider or pharmacist about options.

For help managing your medicine:

Questions to Ask Your Doctor and Pharmacist about Your Medicine (PDF)

My Medication List (wallet–sized, PDF)
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Additional Resources

NYC Health + Hospitals: Lifestyle Medicine Program

Keep Your Blood Pressure in Check! (PDF)

More Information

Heart Disease

High Blood Pressure Coalition: Take the Pressure Off, NYC!

Nutrition: Sodium

Nutrition Tips

Quit Smoking