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Patient journey guide

Understanding hypertension.

A stage-by-stage guide from prevention to management, written for the people we serve.

This guide is general health education, not medical advice. It does not replace care from your own provider. If you have questions about your health or your medications, talk to your provider. In an emergency, call 911.

Last reviewed: January 2025. Pending clinical review by Dr. Loccoh or Dr. Marinacci.

What is hypertension?

Hypertension, or high blood pressure, occurs when the force of blood against artery walls is consistently too high. Over time it can damage your heart, brain, eyes, and kidneys.

Common causes

  • Aging and family history
  • Poor lifestyle choices (diet, inactivity)
  • Obesity and high sodium intake
  • Chronic stress and sleep disorders

Blood pressure stages

  • Normal: <120/80 mmHg
  • Elevated (Prehypertension): 120–129 / <80 mmHg
  • Stage 1: 130–139 / 80–90 mmHg
  • Stage 2: ≥140/90 mmHg
  • Hypertensive crisis: >180/120 mmHg, seek emergency care

Home blood pressure monitoring

Who should monitor

  • Anyone diagnosed with hypertension
  • Family history of hypertension
  • Starting a new BP medication
  • Pregnant or planning pregnancy

Device selection

  • Upper-arm cuff (most accurate)
  • Automatic, digital monitor
  • Validated by medical organizations
  • Proper cuff size for your arm

Measurement tips

  • Rest 5 minutes before measuring
  • Sit with feet flat, back supported
  • Arm at heart level
  • Take 2–3 readings, 1 minute apart

White coat syndrome: Some people read higher at the doctor’s office due to anxiety. Home monitoring shows a more accurate picture of your day-to-day BP.

Self-care & management

Stress management

  • Practice deep breathing exercises
  • Try meditation or yoga
  • Get adequate sleep (7–9 hours)
  • Connect with loved ones

Diet & nutrition

  • Follow DASH diet principles
  • Limit sodium to <2,300 mg/day (ideally 1,500 mg)
  • Eat potassium-rich foods
  • Choose whole grains
  • Limit alcohol consumption

Physical activity

  • 150 minutes of moderate exercise weekly
  • Add strength training 2× per week
  • Start slowly and build up
  • Find activities you enjoy

Medication adherence

  • Take medications as prescribed
  • Don’t skip or adjust doses
  • Use pill organizers and phone reminders
  • Report side effects to your provider

The DASH diet

DASH (Dietary Approaches to Stop Hypertension) emphasizes vegetables, fruits, whole grains, and lean proteins while limiting sodium, sweets, and red meat.

Foods to eat

  • Leafy greens, broccoli, carrots, sweet potatoes
  • Berries, apples, oranges, bananas
  • Brown rice, oatmeal, whole-wheat bread
  • Skinless poultry, fish, beans, nuts
  • Low-fat dairy and healthy fats (olive oil, avocados, seeds)

Foods to avoid

  • Salty foods (chips, pretzels, processed snacks)
  • Processed meats (bacon, deli meats, hot dogs)
  • Canned soups and frozen meals high in sodium
  • Sugary drinks and fatty meats

Mind-body connection

Chronic stress triggers your body’s fight-or-flight response, releasing hormones that raise blood pressure. Over time this can contribute to sustained hypertension. Managing stress is as important as diet and exercise for blood pressure control.

Crisis line: call or text 988.

Free support at HGF

HGF screenings and Community Health Worker follow-up are free to the participant. Find a screening near you, or talk to our team.

Find a screeningSee our care model

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